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- 1: Biceps/Triceps
- 12x10x8 Dropset*
- Reverse Curl - *
- Close Grip Bench - *
- Hammer Curl - *
- Reverse Dip - *
- Cable Curl - 2x20
- Rope Pushdown - 2x20
- 2: Shoulders/Back•
- Shrugs - 4x10
- **Machine Shrugs - 3x15
- **45s - 3x15
- Shrugs (behind) - 4x10
- **Raises (front) - 3x15
- **Raises (side) - 3x15
- Bent Over Rows - 4x12
- Lat Pull - 3x15
- Rows - 4x12
- Lat Raises - 4x12
- Pull Ups - 2xBURNOUT
- 3: Legs
- Squat - 3x10
- Leg Extension (hold) - 3x10
- Leg Curl (hold) - 3x10
- Leg Press (light) - 3x10
- Leg Press Calves - 3x6
- Seated Calves - 3x6
- Standing Calves - 3x6
- Donkey Calves - 2x20
- Deadlift - 4x10
- 4: Chest/Triceps•
- Flat Bench - 4x8
- Incline Bench - 4x8
- Decline Bench - 4x8
- Dumbbell Flies - 10x8x6x8x10
- Bench Machine - 2x20
- Rope Pushdown Overhead- 4x10
- Reverse Pushdown - 4x10
- Kickback - 4x10
- Skull Crusher - 4x10
- Dips - 2xBURNOUT
- 5: Biceps/Forearms
- Barbell Curl - 4x12
- **Preacher Curl - 3x10
- **Dumbbell Curl -3x10
- Reverse Grip Curl - 3x10
- Dual Cable Curls - 2x20
- Forearm Curl (behind) - 4x15
- **Forearm Twists - 4xburnout
- **Forearm Curl (bench) - 4xburnout
- Forearm Curl (front) - 4x15
- 6. P90X/Run•
- In and Out
- Bicycle
- Reverse Bicycle
- Crunchy Frogs
- Cross Leg Sit Up
- Scissors
- Hip Rock Raise
- Heals To The Heavens
- V-Up and Roll
- Obliques
- Leg Climbs
- Mason Twists
- Stretch
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