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    yayo malatesta
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    Dumbbell GSLP

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    Dumbbell GSLP

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    4 views2 pages

    Untitled Spreadsheet

    Uploaded by

    yayo malatesta
    Dumbbell GSLP

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    WEEK A

    WARMUP EXERCISE SETS/REPS WEIGHT MUSCLE


    5,4,3,2 Bench Press 2x10 1x10+ Ch/Tri/Sh
    Row 2x10 1x10+ Bk/Bic
    5,4,3,2 Squat 2x10 1x10+ Quads
    Hip Thrust 2x10 1x10+ Glute
    M Push Ups 2x10 1x10+ Tri
    Curls 2x10 1x10+ Bic

    5,4,3,2 Press 2x10 1x10+ Sh/Tri


    TRX Row 2x10 1x10+ Bk/Bic
    5,4,3,2 Deadlift 1x10+ Ham
    Goblet Squat 2x10 1x10+ Quads
    Closed Grip 2x10 1x10+ Tri
    Hammer Curl 2x10 1x10+ Bic

    5,4,3,2 Bench Press 2x10 1x10+ Ch/Tri/Sh


    Row 2x10 1x10+ Bk/Bic
    5,4,3,2 Squat 2x10 1x10+ Quads
    Romanian Deadlift 2x10 1x10+ Ham
    French Press 2x10 1x10+ Tri
    Concentration Curls 2x10 1x10+ Bic

    WEEK B
    5,4,3,2 Press 2x10 1x10+ Sh/Tri
    Row 2x10 1x10+ Bk/Bic
    5,4,3,2 Squat 2x10 1x10+ Quads
    Hip Thrust 2x10 1x10+ Glute
    M Push Ups 2x10 1x10+ Tri
    Curls 2x10 1x10+ Bic

    5,4,3,2 Bench Press 2x10 1x10+ Ch/Tri/Sh


    TRX Row 2x10 1x10+ Bk/Bic
    5,4,3,2 Deadlift 1x10+ Ham
    Goblet Squat 2x10 1x10+ Quads
    Closed Grip 2x10 1x10+ Tri
    Hammer Curl 2x10 1x10+ Bic

    5,4,3,2 Press 2x10 1x10+ Sh/Tri


    Row 2x10 1x10+ Bk/Bic
    5,4,3,2 Squat 2x10 1x10+ Quads
    Romanian Deadlift 2x10 1x10+ Ham
    French Press 2x10 1x10+ Tri
    Concentration Curls 2x10 1x10+ Bic

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