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Micro Cycle Training Week 1, low rep range very high weight.
Dumbbell Bench Press
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7x6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x6 reps |
rest: 60s
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Machine Seated Tricep Dip
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x6 reps |
rest: 60s
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EZ Bar Tricep Extension
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5x6 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x6 reps |
rest: 60s
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Cable Shoulder Extension
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3x6 reps |
rest: 60s
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EZ Bar Tricep Extension
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7x6 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x6 reps |
rest: 60s
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Cable Shoulder Extension
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3x6 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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8x6 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x6 reps |
rest: 60s
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Dumbbell Front Raise
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2x6 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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4x6 reps |
rest: 60s
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Cable Seated Row
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7x6 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x6 reps |
rest: 60s
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Barbell Rack Pull
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3x6 reps |
rest: 60s
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Cable V Bar Pulldown
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3x6 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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7x6 reps |
rest: 60s
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Barbell Curl
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3x6 reps |
rest: 60s
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Cable Bicep Curl
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2x6 reps |
rest: 60s
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Machine Leg Press
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7x6 reps |
rest: 60s
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Barbell Squat
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3x6 reps |
rest: 60s
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Dumbbell Lunge
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3x6 reps |
rest: 60s
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Machine Leg Extension
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3x6 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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7x6 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x6 reps |
rest: 60s
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Machine Single-Leg Curl
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3x6 reps |
rest: 60s
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