WORKSHEET

This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the
number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along

R = REPS

W = WEIGHT

with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the

number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along

R = REPS

W = WEIGHT

with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the

first round and the bottom line for the second round.

WEEK 1

WORKSHEET
This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the

first round and the bottom line for the second round.

WEEK 2

WEEK 3

WEEK 9

WEEK 11

01 Standard Push-Ups

WEEK 1

WEEK 2

WEEK 3

WEEK 9

WEEK 11

01 Standard Push-Ups
R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

02 Wide Front Pull-Ups

02 Wide Front Pull-Ups

03 Military Push-Ups

03 Military Push-Ups
R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

04 Reverse Grip Chin-Ups

04 Reverse Grip Chin-Ups
R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

05 Wide Fly Push-Ups

05 Wide Fly Push-Ups

06 Closed Grip Overhand Pull-Ups

06 Closed Grip Overhand Pull-Ups
R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

07 Decline Push-Ups

07 Decline Push-Ups

08 Heavy Pants

08 Heavy Pants
R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

09 Diamond Push-Ups

09 Diamond Push-Ups

10 Lawnmowers

10 Lawnmowers
R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

11 Dive-Bomber Push-Ups

11 Dive-Bomber Push-Ups
R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

12 Back Flys

12 Back Flys
R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

CHEST BACK
| BACK
CHEST

CHEST BACK
| BACK
CHEST

when using dumbbells.WORKSHEET This routine is performed during weeks 1. the weight lifted. WEEK 1 WORKSHEET This routine is performed during weeks 1. Use the spaces provided for each exercise to record the first round and the bottom line for the second round. Use the spaces provided for each exercise to record the number of reps performed and. 2. the weight lifted. when using dumbbells. 9. This is a “repeat” workout. indicate its color along R = REPS W = WEIGHT with the number of reps performed. and 11. If using a band. 3. This is a “repeat” workout. 2. and 11. indicate its color along R = REPS W = WEIGHT with the number of reps performed. WEEK 2 WEEK 3 WEEK 9 WEEK 11 01 Alternating Shoulder Presses WEEK 1 WEEK 2 R________W________ R________W________ R________W________ WEEK 3 WEEK 9 WEEK 11 R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 01 Alternating Shoulder Presses R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 02 In & Out Bicep Curls 02 In & Out Bicep Curls R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 03 Two-Arm Tricep Kickbacks 03 Two-Arm Tricep Kickbacks 04 Deep Swimmer’s Presses 04 Deep Swimmer’s Presses R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 05 Full Supination Concentration Curls 05 Full Supination Concentration Curls R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 06 Chair Dips 06 Chair Dips 07 Upright Rows 07 Upright Rows 08 Static Arm Curls 08 Static Arm Curls 09 Flip-Grip Twist Tricep Kickbacks 09 Flip-Grip Twist Tricep Kickbacks R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 10 Two-Angle Shoulder Flys 10 Two-Angle Shoulder Flys R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 11 Crouching Cohen Curls 11 Crouching Cohen Curls 12 Lying-Down Tricep Extensions 12 Lying-Down Tricep Extensions BONUS ROUND BONUS ROUND 13 In & Out Straight-Arm Shoulder Flys 13 In & Out Straight-Arm Shoulder Flys R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 14 Congdon Curls 14 Congdon Curls 15 Side Tri-Rises 15 Side Tri-Rises SHOULDERS |ARMS ARMS SHOULDERS SHOULDERS |ARMS ARMS SHOULDERS . so for each exercise use the top line for the number of reps performed and. 3. If using a band. so for each exercise use the top line for the first round and the bottom line for the second round. 9.

If you use a band as a substitute for a pull-up bar. If you use a band as a substitute for a pull-up bar. so for each exercise. Perform each pull-up exercise in this workout twice. Use the spaces provided for each exercise to record the number of reps you perform. so for each exercise.WORKSHEET You’ll perform this routine every week that isn’t a Recovery week. Use the spaces provided for each exercise R = reps W = weight to record the number of reps you perform. Perform each pull-up exercise in this workout twice. WEEK 2 You’ll perform this routine every week that isn’t a Recovery week. 01 Balance Lunges 03 Reverse Grip Chin-Ups R = reps color along with your rep count. WEEK 1 WORKSHEET 05 Wall Squat 03 Reverse Grip Chin-Ups 04 Super Skater WEEK 12 05 Wall Squat R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 07 Step Back Lunge R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ 07 Step Back Lunge R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ 08 Alternating Side Lunge R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ 08 Alternating Side Lunge R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 10 Single Leg Wall Squat R___________________ R___________________ R___________________ R___________________ R___________________ 10 Single Leg Wall Squat R___________________ R___________________ R___________________ R___________________ R___________________ 11 Dead Lift Squat R___________________ R___________________ R___________________ R___________________ R___________________ 11 Dead Lift Squat R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 13 Three-Way Lunges R___________________ R___________________ R___________________ R___________________ R___________________ 13 Three-Way Lunges R___________________ R___________________ R___________________ R___________________ R___________________ 14 Sneaky Lunges R___________________ R___________________ R___________________ R___________________ R___________________ 14 Sneaky Lunges R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 06 Wide Front Pull-Ups 09 Closed Grip Overhead Pull-Ups 12 Switch Grip Pull-Ups 15 Reverse Grip Chin-Ups 16 Chair Salutations 17 Toe-Roll Iso Lunge 06 Wide Front Pull-Ups 09 Closed Grip Overhead Pull-Ups 12 Switch Grip Pull-Ups 15 Reverse Grip Chin-Ups 16 Chair Salutations 17 Toe-Roll Iso Lunge R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 19 Groucho Walk R___________________ R___________________ R___________________ R___________________ R___________________ 19 Groucho Walk R___________________ R___________________ R___________________ R___________________ R___________________ 20 Calf Raises R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ 20 Calf Raises R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 18 Wide Front Pull-Ups 21 Closed Grip Overhead Pull-Ups 22 80-20 Siebers Speed Squats LEGS BACK 18 Wide Front Pull-Ups 21 Closed Grip Overhead Pull-Ups 22 80-20 Siebers Speed Squats LEGS BACK . use the top line for the first round and the bottom line for the second round. indicate its color along with your rep count. indicate its WEEK 3 WEEK 5 WEEK 6 WEEK 7 WEEK 9 WEEK 10 WEEK 11 R________ W________ 01 Balance Lunges R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ 02 Calf Raise Squats R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R________ W________ R________ W________ R________ W________ R________ W________ 02 Calf Raise Squats R________ W________ R________ W________ R________ W________ R___________________ R___________________ R___________________ R___________________ 04 Super Skater W = weight use the top line for the first round and the bottom line for the second round.

WEEK 5 WEEK 6 WEEK 7 WEEK 10 WEEK 12 WEEK 5 WEEK 6 WEEK 7 WEEK 10 WEEK 12 01 Slow-Motion 3-in-1 Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 01 Slow-Motion 3-in-1 Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 02 In & Out Shoulder Flys R________W________ R________W________ R________W________ R________W________ R________W________ 02 In & Out Shoulder Flys R________W________ R________W________ R________W________ R________W________ R________W________ 03 Chair Dips R__________________ R__________________ R__________________ R__________________ R__________________ 03 Chair Dips R__________________ R__________________ R__________________ R__________________ R__________________ 04 Plange Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 04 Plange Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 05 Pike Presses R__________________ R__________________ R__________________ R__________________ R__________________ 05 Pike Presses R__________________ R__________________ R__________________ R__________________ R__________________ 06 Side Tri-Rises R__________________ R__________________ R__________________ R__________________ R__________________ 06 Side Tri-Rises R__________________ R__________________ R__________________ R__________________ R__________________ 07 Floor Flys R__________________ R__________________ R__________________ R__________________ R__________________ 07 Floor Flys R__________________ R__________________ R__________________ R__________________ R__________________ 08 Scarecrows R________W________ R________W________ R________W________ R________W________ R________W________ 08 Scarecrows R________W________ R________W________ R________W________ R________W________ R________W________ 09 Overhead Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 09 Overhead Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 10 Two-Twitch Speed Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 10 Two-Twitch Speed Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 11 Y-Presses R________W________ R________W________ R________W________ R________W________ R________W________ 11 Y-Presses R________W________ R________W________ R________W________ R________W________ R________W________ 12 Lying Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 12 Lying Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 13 Side-to-Side Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 13 Side-to-Side Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 14 Pour Flys R________W________ R________W________ R________W________ R________W________ R________W________ 14 Pour Flys R________W________ R________W________ R________W________ R________W________ R________W________ 15 Side-Leaning Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 15 Side-Leaning Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 16 One-Arm Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 16 One-Arm Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 17 Weighted Circles R________W________ R________W________ R________W________ R________W________ R________W________ 17 Weighted Circles R________W________ R________W________ R________W________ R________W________ R________W________ 18 Throw the Bomb R________W________ R________W________ R________W________ R________W________ R________W________ 18 Throw the Bomb R________W________ R________W________ R________W________ R________W________ R________W________ 19 Clap or Plyo Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 19 Clap or Plyo Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 20 Slo-Mo Throws R________W________ R________W________ R________W________ R________W________ R________W________ 20 Slo-Mo Throws R________W________ R________W________ R________W________ R________W________ R________W________ 21 Front-to-Back Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 21 Front-to-Back Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 22 One-Arm Balance Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 22 One-Arm Balance Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 23 Fly-Row Presses R________W________ R________W________ R________W________ R________W________ R________W________ 23 Fly-Row Presses R________W________ R________W________ R________W________ R________W________ R________W________ 24 Dumbbell Cross-Body Blows R________W________ R________W________ R________W________ R________W________ R________W________ 24 Dumbbell Cross-Body Blows R________W________ R________W________ R________W________ R________W________ R________W________ CHEST SHOULDERS | SHOULDERS TRiceps | TRICEPS CHEST. 7. 10. 6.WORKSHEET WORKSHEET This routine is performed during weeks 5. Use the spaces provided for This routine is performed during weeks 5. R = REPS W = WEIGHT using a band. . indicate its color along with the number of reps performed. 10. If W = WEIGHT using a band. and 12. CHEST SHOULDERS | SHOULDERS TRiceps | TRICEPS CHEST. indicate its color along with the number of reps performed. 7. and 12. Use the spaces provided for each exercise to record the number of reps and the weight lifted (where applicable). If R = REPS each exercise to record the number of reps and the weight lifted (where applicable). 6.

7.WORKSHEET WORKSHEET This routine is performed during weeks 5. If R = REPS each exercise to record the number of reps and the weight lifted (where applicable). indicate its color along with the number of reps performed. Use the spaces provided for each exercise to record the number of reps and the weight lifted (where applicable). 7. 6. If W = WEIGHT using a band. Use the spaces provided for This routine is performed during weeks 5. and 12. R = REPS W = WEIGHT using a band. 10. indicate its color along with the number of reps performed. 10. and 12. WEEK 5 WEEK 6 WEEK 7 WEEK 10 WEEK 12 WEEK 5 WEEK 6 WEEK 7 WEEK 10 WEEK 12 01 Wide Front Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 01 Wide Front Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 02 Lawnmowers R________W________ R________W________ R________W________ R________W________ R________W________ 02 Lawnmowers R________W________ R________W________ R________W________ R________W________ R________W________ 03 Twenty-Ones R________W________ R________W________ R________W________ R________W________ R________W________ 03 Twenty-Ones R________W________ R________W________ R________W________ R________W________ R________W________ 04 One-Arm Cross-Body Curls R________W________ R________W________ R________W________ R________W________ R________W________ 04 One-Arm Cross-Body Curls R________W________ R________W________ R________W________ R________W________ R________W________ 05 Switch Grip Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 05 Switch Grip Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 06 Elbows-Out Lawnmowers R________W________ R________W________ R________W________ R________W________ R________W________ 06 Elbows-Out Lawnmowers R________W________ R________W________ R________W________ R________W________ R________W________ 07 Standing Bicep Curls R________W________ R________W________ R________W________ R________W________ R________W________ 07 Standing Bicep Curls R________W________ R________W________ R________W________ R________W________ R________W________ 08 One-Arm Concentration Curls R________W________ R________W________ R________W________ R________W________ R________W________ 08 One-Arm Concentration Curls R________W________ R________W________ R________W________ R________W________ R________W________ 09 Corn Cob Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 09 Corn Cob Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 10 Reverse Grip Bent-Over Rows R________W________ R________W________ R________W________ R________W________ R________W________ 10 Reverse Grip Bent-Over Rows R________W________ R________W________ R________W________ R________W________ R________W________ 11 Open Arm Curls R________W________ R________W________ R________W________ R________W________ R________W________ 11 Open Arm Curls R________W________ R________W________ R________W________ R________W________ R________W________ 12 Static Arm Curls R________W________ R________W________ R________W________ R________W________ R________W________ 12 Static Arm Curls R________W________ R________W________ R________W________ R________W________ R________W________ 13 Towel Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 13 Towel Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 14 Congdon Locomotives R________W________ R________W________ R________W________ R________W________ R________W________ 14 Congdon Locomotives R________W________ R________W________ R________W________ R________W________ R________W________ 15 Crouching Cohen Curls R________W________ R________W________ R________W________ R________W________ R________W________ 15 Crouching Cohen Curls R________W________ R________W________ R________W________ R________W________ R________W________ 16 One-Arm Corkscrew Curls R________W________ R________W________ R________W________ R________W________ R________W________ 16 One-Arm Corkscrew Curls R________W________ R________W________ R________W________ R________W________ R________W________ 17 Chin-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 17 Chin-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 18 Seated Bent-Over Back Flys R________W________ R________W________ R________W________ R________W________ R________W________ 18 Seated Bent-Over Back Flys R________W________ R________W________ R________W________ R________W________ R________W________ 19 Curl-Up/Hammer Downs R__________________ R__________________ R__________________ R__________________ R__________________ 19 Curl-Up/Hammer Downs R__________________ R__________________ R__________________ R__________________ R__________________ 20 Hammer Curls R________W________ R________W________ R________W________ R________W________ R________W________ 20 Hammer Curls R________W________ R________W________ R________W________ R________W________ R________W________ 21 Max Rep Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 21 Max Rep Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 22 Superman R__________________ R__________________ R__________________ R__________________ R__________________ 22 Superman R__________________ R__________________ R__________________ R__________________ R__________________ 23 In-Out Hammer Curls R________W________ R________W________ R________W________ R________W________ R________W________ 23 In-Out Hammer Curls R________W________ R________W________ R________W________ R________W________ R________W________ 24 Strip-Set Curls R________W________ R________W________ R________W________ R________W________ R________W________ 24 Strip-Set Curls R________W________ R________W________ R________W________ R________W________ R________W________ BACK BICEPS | BICEPS BACK BACK BICEPS | BICEPS BACK . 6.

Master your semester with Scribd & The New York Times

Special offer for students: Only $4.99/month.

Master your semester with Scribd & The New York Times

Cancel anytime.