Workout

Published on June 2016 | Categories: Types, Research | Downloads: 64 | Comments: 0 | Views: 428
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Day 1 - Chest and Biceps Date Chest Exercise Incline Smith Machine Press Flat Bench Barbell Press Chest Dips Pec Dec Triceps Exercise Lying Tricep Extension Rope Pulldowns Reverse Single Arm Extension Workout Notes: Use 3-1-3 timing on Incline Smith Machine Press Day 2 - Legs and Shoulders Date Legs Exercise Squat Leg Press Stiff Leg Deadlifts Seated Calf Raise Standing Calf Raise Shoulders Exercise Dumbbell Shoulder Press Seated Dumbbell Lateral Raise Rear Delt Machine Dumbbell Shrugs Sets 5 4 4 3 3 Reps 10 10-12 8-10 8-10 12-15 Sets/Reps Sets/Reps Sets/Reps Sets/Reps Sets/Reps Sets 4 4 3 3 Reps 10 10 10 12 Sets/Reps Sets/Reps Sets/Reps Sets/Reps Sets/Reps

Sets 3 3 3

Reps 10 12 12

Sets 4 3 3 4

Reps 8-10 10 10 10-12

Notes Try some deep squats with 3-2 rep timing (use lighter weight) for some variation. Use a drop set on the leg press machine to give the quads a shock. If your gym doesn't have a Rear Delt Machine substitute Reverse Dumbbell Flyes. Use 3-1-3 rep timing on the seated lat raises Day 3 - Back and Biceps Date Back Exercise Wide Grip Pullups Lat Pull Downs One Arm Dumbbell Row T-Bar Rows Deadlifts Biceps Exercise EZ Bar Curls Concentration Curls Reverse Barbell Curls 3-1-3 rep timing on Lat pulldown machine Sets 4 4 4 4 4 Reps 8-12 10 10 10 10-Aug Sets/Reps Sets/Reps Sets/Reps Sets/Reps Sets/Reps

Sets 3 3 3

Reps 10 10 12

Sets/Reps

Sets/Reps

Sets/Reps

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