Professional Documents
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Forearm 3d Shoulders
Lateral Raise
Front Raise
Face Pull
Rear Delt
Reverse Machine Delt
WORKOUT 2 (TUESDAY): LEGS, CALVES, ABS
Squat jump 3/5-6 –
Superset with leg extension 3/16-20 45 sec
Front squat 3/16-20 –
Superset with squat 3/7-8 45 sec
Leg curl 3/16-20 –
Superset with dumbbell Romanian deadlift 3/7-8 45 sec
Squat* 8/20 sec 10 sec
Kettlebell snatch* 8/20 sec 10 sec
Leg press calf raise 3/15 –
Superset with body-weight standing calf raise 3/to failure 45 sec
Lunge* 8/20 sec 10 sec
Mountain climber* 8/20 sec 10 sec
Hanging leg raise 3/to failure
Superset with oblique crunch 3/to failure 45 sec
Crunch* 8/20 sec 10 sec
Cable woodchopper* 8/20 sec 10 sec
Traps Calves
Upright Row Standing Calves 200
Shrugs Barbell
Shrugs Dumbell
se Machine Delt
WORKOUT 3 (WEDNESDAY): BACK, TRAPS,BICEPS, FOREARMS
Barbell row 3/7-8 –
Superset with reverse-grip barbell row 3/16-20 45 sec
Straight-arm pulldown 3/16-20 –
Superset with wide-grip pulldown 3/7-8 45 sec
Kettlebell snatch* 8/20 sec 10 sec
Bench step-up* 8/20 sec 10 sec
Barbell shrug 3/7-8 –
Superset with behind-the-back barbell shrug 3/16-20 45 sec
Dumbbell clean* 8/20 sec 10 sec
Bench hop-over* 8/20 sec 10 sec
Seated barbell curl 2/7-8 –
Superset with barbell curl 2/16-20 45 sec
Prone incline dumbbell curl 2/16-20 –
Superset with dumbbell incline curl 2/7-8 45 sec
Barbell wrist curl 2/7-8 –
Superset with barbell reverse wrist curl 2/16-20 45 sec
Dead landmine* 8/20 sec 10 sec
Jumping jack* 8/20 sec 10 sec