of 2

Workout

Published on 2 weeks ago | Categories: Documents | Downloads: 2 | Comments: 0
147 views

Comments

Content

WEEK 1

WEEK 2

UPPER BODY DAY 1

UPPER BODY DAY 1

INCLINE DB BENCH

72.5 x 8 77.5 x 6 82.5 x 4+ 2 x MAX REPS

DB ROWS FACE PULLS BARBELL SHRUS DB CURLS

BENCH PRESS

INCLINE DB BENCH

75 x 7 80 x 5 85 x 3 2 x MAX REPS

3x8 3 x 12 4 x 12

DB ROWS FACE PULLS BARBELL SHRUS

3x8 3 x 12 4 x 12

3x8

DB CURLS

3x8

LOWER BODY DAY 2

BENCH PRESS

LOWER BODY DAY 2

BOX !UMPS

8x3

BOX !UMPS

8x3

BULARIAN SPLI" S#UA"S RE$ERSE H%PERS LANDMINES

3x8 3 x 12 4 x 15

BULARIAN SPLI" S#UA"S RE$ERSE H%PERS LANDMINES

3x8 3 x 12 4 x 15

UPPER BODY DAY 2

FLA" DB BENCH CHIN UPS REAR DEL" FL%ES DB MILI"AR% PRESS DB SHRUS BARBELL CURLS  "RICEP PUSHDOWNS PLA"E PINCH

UPPER BODY DAY 2

3 x MAX REPS 4 x 10 4 x 12

FLA" DB BENCH CHIN UPS REAR DEL" FL%ES

3 x MAX REPS 4 x 10 4 x 12

4 3 3 3

DB MILI"AR% PRESS DB SHRUS BARBELL CURLS "RICEP PUSHDOWNS

4 3 3 3

PLA"E PINCH

3 x MAX "IME

x x x x

8 10 10 10

3 x MAX "IME

LOWER BODY DAY 2

S#UA" S"EP UPS RDL& SPRIN"ER SI" UPS $ UPS  "OE "OUCHES HIP "HRUS"S

x x x x

8 10 10 10

LOWER BODY DAY 2

72.5 x 8 77.5 x 6 82.5 x 4+ 3x8 3 x 10

20 x 3

S#UA" S"EP UPS RDL& SPRIN"ER SI" UPS $ UPS "OE "OUCHES HIP "HRUS"S

75 x 7 80 x 5 85 x 3 3x8 3 x 10

20 x 3

WARM UP

   Y    T    I    L    I    B    O    M

   C    I    T    A    T    S    C    I    M    A    N    Y    D    S    D    N    A    B

3 WA% NEC'  SHOULDER SHRU ARM CIRCLES HIP CIRCLES 'NEE CIRCLES

X 20

AN'LE CIRCLES HAMS ( CAL$ES HIP FLEXORS PIRIFORMIS CHES" ( SPINE

2 x 30&

LA"S S#UA"S PLAN'  PUSH UPS IN$ER"ED ROWS BAND PULL APAR"S SHOULDER SEPERA"IONS DIAONAL PULL APAR"S BAND PRESS RO"A"OR CUFF

2 x 10

3 x 10

Sponsor Documents

Or use your account on DocShare.tips

Hide

Forgot your password?

Or register your new account on DocShare.tips

Hide

Lost your password? Please enter your email address. You will receive a link to create a new password.

Back to log-in

Close