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- AMRAP = as many reps as possible (to failure)
- Numbers are sets by reps. 3x5 = 3 sets of 5 reps
- Monday Chest/Tris
- Flat barbell bench 3x5
- Tricep extension 3x8
- Skull crusher 3x8
- Dumbbell flies 3x8
- Incline dumbbell bench 3x8
- Rope cable pulldowns 3x8
- Dips, pullups 3xAMRAP
- Tuesday legs
- Squat 3x5
- Leg extensions machine 3x8
- Hamstring curl machine 3x8
- Leg press machine 3x8
- Calf raises 3x8
- Romanian deadlift 3x8
- Dumbbell lunge 3x8
- Wednesday cardio
- Thursday shoulders
- Standing OHP 3x5
- Side lateral riases 3x8
- Shrugs 3x8
- Standing ezbar rows 3x8
- Arnold Press 3x8
- Front cable raises 3x8
- Friday back/bicep
- Rackpulls 1x5
- Bent over dumbbell rows 3x8
- Ezbar curl 3x8
- T bar rows 3x8
- Lat pulldown machine 3x8
- Ez bar reverse curl 3x8
- Dumbbell preacher curl 3x8
- Chinups AMRAP
- Sat Sunday cardio
- All days also have ab work. Hanging leg raises, bicycle crunches, flutter kicks.
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