Blitz Routine By Jeff Kraschinski Monday/Thursday Bench Press Incline Press Pullovers Lat Pulldowns Bent-Over Rows Squats

Lunges Leg Curl Calf Raises Leg Raises Tuesday/Friday Clean & Press Lateral Raises Stiff-Legged Deadlift Good Mornings Barbell Curls Seated DB Curl Close-Grip Bench Press Pushdowns Wrist Curls Reverse Curls Crunches5x25 Instructions: Pick one finishing (isolation) exercise for one bodypart per day Do 3-8 sets x 4-25 reps Use an advanced training principle Only blitz one bodypart each day

5x8-12 5x8-12 5x8-12 5x8-12 5x8-12 5x8-12 5x8-12 5x8-12 5x15 5x25 5x8-12 5x8-12 3x10,6,4 3x10,6,4 5x8-12 5x8-12 5x8-12 5x8-12 5x8-12 5x8-12