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Note:
Must start with warm up to focus muscle
The Warm Up: 2x6 - 50% 1RM
the Reps is 2 - 95% 1RM Wheit
4 - 90%
6 - 80%
8 - 70%
Add Abs for only Workout
After 3 Weeks you must start the Resistance Routine
Good Work at All!
Machine Inner Chest Press
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4x2,4,6,8 reps |
rest: 180s
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Dumbbell Incline Bench Press
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4x2,4,6,8 reps |
rest: 180s
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EZ Bar Curl
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4x2,4,6,8 reps |
rest: 180s
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Dumbbell Alternating Hammer Curl
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4x2,4,6,8 reps |
rest: 180s
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Machine Ab Crunch
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3x20 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x2,4,6,8 reps |
rest: 180s
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Cable Seated Row
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4x2,4,6,8 reps |
rest: 180s
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Dumbbell Lateral Raise
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4x2,4,6,8 reps |
rest: 180s
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Barbell Rear Military Press
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4x2,4,6,8 reps |
rest: 180s
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Decline Bench Ab Reach
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3x15 reps |
rest: 60s
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Cable Shoulder Extension
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4x2,4,6,8 reps |
rest: 180s
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EZ Bar Tricep Extension
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4x2,4,6,8 reps |
rest: 180s
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Barbell 1/2 Squat
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4x2,4,6,8 reps |
rest: 180s
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Machine Leg Press
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4x2,4,6,8 reps |
rest: 180s
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Parallel Bar Leg Raise
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3x15 reps |
rest: 60s
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