Professional Documents
Culture Documents
DAY 1 DAY 2
PULL UPS PULL UPS
DUMBELS SHOULDER PRESS BARBELS SHOULDER PRESS
Bent-Over Dumbbell Lateral Raise LATERAL RAISE
REVERSE LATERAL RISE Front Raise
MILTRY PRESS ARNOLD PRESS
BICEPS WORKOUTS
DAY 1 DAY 2
EZ-Bar Curl Wide-Grip Standing Barbell Curl
Preacher Curl Incline Inner-Biceps Curl
CABLE PULL DOWN Standing Biceps Cable Curl
DUMBEL HAMMER CABLE HAMMER
LATS WORKOUTS
DAY 1 DAY 2
PULL UPS WARM UP INCLINES BACK CRUNCHES WARM UP
LAT PULL DOWN DEAD LIFT
SEATED CABLE ROWS BEND BAR SEATED CABLE ROW
T BAR ROW BARBEL ROW
DUMBELL ROW STANDING LAT PUSH DOWN
CHEST WORKOUTS
DAY 1 DAY 2
PUSH UPS WARM UPS DRIPS WARM UPS
BARBEL FLAT BENCH PRESS BARBEL INC BENCH PRSS
DUMBELL INC PRESS DUMBELL FLAT PRESS
M/C FLYS INC DUMBEL FLYS
CABLE FLYS DUMBELL ROWING
TRICEPS
DAY 1 DAY 2
BENCH CLOSE GRIP OVER HEAD EXTENSIONS
SKULL CRUSH Z BAR SINGLE HAND BACK EXTENSION
ROPE PUSH DOWN ROP PUSH DOWN REVERSE
ROPE PULL BACK KICK BACK
DIPS ON BENCH DIMOND PUSH UPS