Workout
Content
WORK TO MAX CARBS / PROTEIN IMMEDIATELY AFTER GLOVES
chest / tricep 1) Dumbell Bench Press: 3 sets of 8, raise the weight 5 lbs each set 2) Incline Dumbell Bench Press: 3 sets of 8, keep weight, but do the highest possible weight u can, almost to failure 3) Flies, use the machine, 3 sets of 8 highest weight u can 5) Tricep push down, forearms face down 6) Tricep push down, forearms face up 7) Tricep push, back to cushion, arms over head, push 8) Kickbacks 9) Dips 10) Arms up, weight behind back 11) Dumbbells, L o _| up 12) Dumbbell deadlift, slow drop 13) Dumbbell lift out - o -, lift straight | o |, punch 14) Shrugs bicep / back 14) barbell curls face up, face down 15) incline curls, regular and hammer 16) lat pulldowns 17) back pulls 18) deadlift, opposite grips, bent knees legs 19) squats, 3 sets of 6 20) Hack squats, 3 sets 6 21) Hamstring curls, 3 sets 10 22) one leg on chair, lunges, 3 sets of 10 each 23) calves, weight on shoulder, lift with calves, 8 with feet pointed out, mid, and in
chest / tricep 1) Dumbell Bench Press: 3 sets of 8, raise the weight 5 lbs each set 2) Incline Dumbell Bench Press: 3 sets of 8, keep weight, but do the highest possible weight u can, almost to failure 3) Flies, use the machine, 3 sets of 8 highest weight u can 5) Tricep push down, forearms face down 6) Tricep push down, forearms face up 7) Tricep push, back to cushion, arms over head, push 8) Kickbacks 9) Dips 10) Arms up, weight behind back 11) Dumbbells, L o _| up 12) Dumbbell deadlift, slow drop 13) Dumbbell lift out - o -, lift straight | o |, punch 14) Shrugs bicep / back 14) barbell curls face up, face down 15) incline curls, regular and hammer 16) lat pulldowns 17) back pulls 18) deadlift, opposite grips, bent knees legs 19) squats, 3 sets of 6 20) Hack squats, 3 sets 6 21) Hamstring curls, 3 sets 10 22) one leg on chair, lunges, 3 sets of 10 each 23) calves, weight on shoulder, lift with calves, 8 with feet pointed out, mid, and in
