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Adjustment made from original go hard after 7 weeks of training to go a little harder.
http://www.youtube.com/watch?v=TzRDf3IK4YQ&feature=related
http://www.youtube.com/watch?v=2idpviP2Lx4&feature=related
http://www.youtube.com/watch?v=aY7d1ZRI8Ug
Barbell Bench Press
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3x8 reps |
rest: 120s
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Barbell Incline Bench Press
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3x8 reps |
rest: 120s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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kneeling cable pullover
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3x8 reps |
rest: 60s
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Barbell Lying Triceps Extension
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3x8 reps |
rest: 60s
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Cable Pulldowns
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Leg Press
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2x8 reps |
rest: 60s
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Standing Barbell Calf Raise
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3x12 reps |
rest: 60s
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Glute Kickback
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3x8 reps |
rest: 60s
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Crunches
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3x8 reps |
rest: 60s
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Torso Rotation
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3x8 reps |
rest: 60s
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Barbell Bent Over Row
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Wide-Grip Lat Pulldown
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3x8 reps |
rest: 60s
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Straight Leg Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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EZ Bar Close Grip Curl
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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EZ Bar Close Grip Skull Crushers
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3x8 reps |
rest: 60s
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Triceps Pushdown - Rope
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3x8 reps |
rest: 60s
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Barbell Reverse Grip Bent Over Row
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3x8 reps |
rest: 60s
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Pullups
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3x8 reps |
rest: 60s
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Dumbbell Raise
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Incline Dumbbell Curl
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3x8 reps |
rest: 60s
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Hammer Curls with Rope
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3x8 reps |
rest: 60s
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Crunches
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3x8 reps |
rest: 60s
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Torso Rotation
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3x8 reps |
rest: 60s
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