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WORKOUT 1:
Chest, Back, and Abs |
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Exercise |
Sets |
Reps |
Advanced Techniques |
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Wild Card* |
3 |
12-10-8 |
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Bench Press |
3 |
15-8F-8F |
Forced Reps |
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Dumbbell Incline Press |
3 |
12-8-8 |
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Pec-Deck-Flye |
2 |
12-12 |
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Pull-up |
3 |
10-10-10 |
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Bent-over Barbell Row |
3 |
12-8-8 |
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Front Pull-Down |
2 |
8D-8D |
Drop Set |
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Back Extension |
2 |
20-20 |
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Hanging Knee Raise |
2 |
15-15 |
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Decline Twisting Crunch |
2 |
15-15 |
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Crunch |
2 |
20-20 |
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WORKOUT 2: Thighs, Calves, and Abs |
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Exercise |
Sets |
Reps |
Advanced Techniques |
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Wild Card* |
3 |
15-12-10 |
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Squat |
3 |
15-12-10 |
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Leg Extension |
3 |
15-12D-12D |
Drop Set |
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Lying Leg Curl |
3 |
15-12P-10P |
Partial Reps |
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Hip Abduction |
2 |
15-12 |
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Hip Abduction |
2 |
15-12 |
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Standing Calf Raise |
3 |
15-15P-15P |
Partial Reps |
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Hanging Leg Raise |
2 |
10-10 |
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Crossover Crunch |
2 |
15-15 |
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Straight-Leg Crunch |
2 |
15-15 |
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WORKOUT 3: Shoulders, Traps, Arms, and Abs |
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