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2Y!@"$%'(4,BODYBUILDING.com MONTH 5 WORKOUT - SUPERSETS( Day #1 - Back and Chest and Abs.Bo

Back (inner)"Bent-over Barbell Rows*,**12/10/

8/Chest (middle)"Flat Dumbell Bench Presses12/10/
8/

Back (upper)Dumbell Shrugs*,**12/10/

C8hest
/
(upper)!Incline Barbell Presses**12/10/
8/


Back (outer)

Latissimus Pulldowns*

1 2/

10/ 
8/
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Flat Dumbbell Flyes
12/
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8/


Back (lower)'

Hyperextensions* (compound set)

12/

12/

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2/A(lower)
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Crunches
 Crunches

(straight set)15/

S1et
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Shoulders
/'Day #2(rotators)
- Shoulders,
1)Lying
Biceps,
Dumbell
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90 degree
Bodypart
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E xercise

rotation
Set 1 12/12/12/1)above exercise
rs (anterior)$Barbell Overhead Presses*,**12/10/
8/Shoulders (medial)Dumbbell Lateral Raises12/10/
8/BicepsBarbell Curls*12/10/
8/Triceps"Close Grip Bench Presses**12/10/
8/Biceps"Incline Dumbbell Curls*,**12/10/
8/Triceps$Overhead Dumbbell Extensions12/10/
8/BicepsPreacher Curls*12/10/
8/TricepsRope Tricep Pushdowns12/10/
C8ompound
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Day3
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! Legs
- Legs/Calves
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L eg Press*!12/!10/
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8/"
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Hack Squats*$12/$10/
$8/%
Hamstrings%Romanian Deadlifts%12/%10/
%8/'Quads 'Leg Extensions*'12/'10/
'8/(
Hamstrings(Lying Leg Curls(12/(10/
(8/*+-./0*Calves*Standing Calf Raises**12/*10/
*8/+Calves +Seated Calf Raises+12/+10/
+8/+-#** denotes new exercises this month-.%* denotes superset with next exerciseE/=Check bac
at Bodybuilding.com for tons of bodybuilding info!#0http://www.bodybuilding.com=
 7 !>