![]() SQUATS: 8 Sets of 8 Reps, WEEK 4: Max-Out-Method STRAIGHT-LEG DEADLIFTS: 6 Sets of 6 Reps DEADLIFTS: 3 Sets of 4 Reps LUNGES: 4 Sets of 4 Reps SUPERSET: 5 Sets of 20 Reps STANDING CALVES: 10 Sets of 10 Reps WRIST CURLS: 5 SETS OF 12 REPS REVERSE WRIST CURLS: 5 SETS OF 12 REPSġ SQUATS 2 STRAIGHT-LEG DEADLIFTS 3 LUNGES 4 SUPERSET: LEG EXTENSION W/ LEG CURLS 5 STANDING CALVES WEEK 1: 8 sets of 8 reps WEEK 2: 1-10 METHOD WEEK 3: 1-10 METHOD WEEK 4: 8 sets of 8 reps SUPERSET: 5 sets of 15 repsĪRMS | FOREARMS PHASE 2: TUE / FRI EXERCISEġ SUPERSET: WRIST CURLS W/REVERS WRIST CURLS TUE EXERCISE 1 CLOSE-GRIP BENCH 2 SUPERSET: PUSH-DOWNS AND ONE-ARM OVERHEAD DUMBBELL EXTENSION SHOULDERS PHASE 2: TUE / FRI TUE EXERCISEġ MILITARY PRESS 2 SUPERSET: ARNOLD PRESS W/ LATERAL RAISES 3 SUPERSET: HEAVY UPRIGHT ROWS W/ BENT-OVER REAR DELT FLYESīEHIND-THE-NECK: 10 Sets of 4 Reps SUPERSET - ARNOLD PRESS/LATERAL RAISES: 5 Sets of 8 Reps HEAVY UPRIGHT ROWS: 5 Sets of 6 Reps BENT-OVER REAR DELT FLYES: 5 Sets of 12 Repsġ BEHIND-THE-NECK 2 SUPERSET: ARNOLD PRESS W/ LATERAL RAISES 3 SUPERSET: HEAVY UPRIGHT ROWS W/ BENT-OVER REAR DELT FLYESĪRMS | BICEPS PHASE 2: TUE / FRI EXERCISEġ BARBELL CURLS 2 SUPERSET: CONCENTRATION CURLS W/ SEATED TWO-ARM DUMBBELL CURLSīARBELL CURLS: 5 Sets of 8 Reps and 3 sets of 5 reps SUPERSET: 5 Sets of 6 repsĪRMS | TRICEPS PHASE 2: TUE / FRI TUE EXERCISEġ CLOSE-GRIP BENCH 2 SUPERSET: BARBELL SKULL CRUSHERS W/BODYWEIGHT SKULL-CRUSHERS WIDE GRIP CHIN UPS: u0 Reps Total Add weight if Needed SUPERSET: 8 Sets of 8 Reps INCLINE BARBELL BENCH PRESS: 10 Sets of 4 RepsĪfter Completing required reps in Week 2 on Incline Barbell Bench Press, use the Stripping Method/Shocking PrincipleįLAT BARBELL BENCH PRESS: 5 Sets of 6 Reps SUPERSET: 5 Sets of 12 Repsġ WIDE GRIP CHIN UPS 2 SUPERSET 2 OF THE FOLLOWING: BENT-OVER ROWS DUMBBELL ROWS T-BAR ROWS Iron Cre3
0 Comments
Leave a Reply. |