Back & Triceps Workout #1

Exercise Interconnection Iso Mass Breakdown

Pull ups (12-15) (10-12) AMAP

Bent-over row (12-15) (10-12) AMAP

Chest supported (12-15) (10-12) AMAP

row

Dips (12-15) (10-12) AMAP

Pushdowns (12-15) (10-12) AMAP

Reverse (12-15) (10-12) AMAP

Pushdowns
 Shoulder, Traps, and Abs Workout #2
Exercise Interconnection Iso Mass Breakdown
DB OHP (12-15) (10-12) AMAP

Seated DB (12-15) (10-12) AMAP

Lateral Raise

Bent-over DB (12-15) (10-12) AMAP

Raise

DB Shrugs (12-15) (10-12) AMAP

Barbell Press (12-15) (10-12) AMAP

Hanging Leg (12-15) (10-12) AMAP

Raise
 Quads, Hams, Calves Workout #3
Exercise Interconnection Iso Mass Breakdown
Leg Extensions (12-15) (10-12) AMAP

DB Squats (12-15) (10-12) AMAP

Hack Squats (12-15) (10-12) AMAP

Front Squats (12-15) (10-12) AMAP

Single Leg (12-15) (10-12) AMAP

Lunges

Calf Raises (12-15) (10-12) AMAP

(optional
 Chest, Biceps, and Abs Workout #4
Exercise Interconnection Iso Mass Breakdown
DB Chest Press (12-15) (10-12) AMAP

Incline DB Chest (12-15) (10-12) AMAP

Press

DB Flys (12-15) (10-12) AMAP

DB Curls (12-15) (10-12) AMAP

DB Hammer (12-15) (10-12) AMAP

Curls

Hanging Leg (12-15) (10-12) AMAP

Raise