DAY 1: CHEST...INCLINE DUMBBELL CURL TRICEPS PUSHDOWN--8 10 DAY 2: BACK EXERCISE SETS REPS DEADLIFT...
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DAY 1: CHEST EXERCISE SETS REPS BENCH PRESS INCLINE DUMBBELL PRESS DIP HANGING LEG RAISE 4 3 3 3-ROUND SET 3 5 8 10 INCLINE DUMBBELL CURL TRICEPS PUSHDOWN - - 8 10 DAY 2: BACK EXERCISE SETS REPS DEADLIFT OVERHAND BENT-OVER BARBELL ROW CLOSE-GRIP CABLE PULLDOWN TRX FACE PULL 4 3 3 3 10 10 12 12 RUSSIAN TWIST DUMBBELL HAMMER CURL 3-ROUND SET - 10 8 EZ-CURL BAR FRENCH PRESS - 8
Transcript of DAY 1: CHEST...INCLINE DUMBBELL CURL TRICEPS PUSHDOWN--8 10 DAY 2: BACK EXERCISE SETS REPS DEADLIFT...
DAY 1: CHESTEXERCISE SETS REPS
BENCH PRESS
INCLINE DUMBBELL PRESS
DIP
HANGING LEG RAISE
4
3
3
3-ROUND SET
3
5
8
10
INCLINE DUMBBELL CURL
TRICEPS PUSHDOWN
-
-
8
10
DAY 2: BACKEXERCISE SETS REPS
DEADLIFT
OVERHAND BENT-OVER BARBELL ROW
CLOSE-GRIP CABLE PULLDOWN
TRX FACE PULL
4
3
3
3
10
10
12
12
RUSSIAN TWIST
DUMBBELL HAMMER CURL
3-ROUND SET
-
10
8
EZ-CURL BAR FRENCH PRESS - 8
DAY 3REST
DAY 4: SHOULDERSEXERCISE SETS REPS
OVERHEAD PRESS
DUMBBELL LATERAL RAISE
REAR DELT FLY
ALTERNATING FRONT DUMBBELL RAISE
4
3-ROUND SET
-
-
10
10
10
10
BARBELL DRAG CURL
L-SIT HOLD
3-ROUND SET
-
10
10
TRX TRICEPS PRESS - 10
DAY 5: LEGSEXERCISE SETS REPS
BACK SQUAT
LEG PRESS
SEATED LEG CURL
SEATED LEG EXTENSION
4
3
SUPERSET
-
8
10
12
12
ONE-ARM FARMER’S WALK
REVERSE BARBELL CURL
3-ROUND SET
-
30 SECPER SIDE
10
CLOSE-GRIP BENCH PRESS - 10
