| Workout #1 - Chest, Biceps |
| Exercise | Sets / Reps | Target |
| Flat Dumbbell Press | 3 / 6-10 | Lower Chest / Strength |
| Incline Dumbbell Press | 3 / 6-10 | Upper Chest |
| Cable Crossovers | 3 / 8-12 | Lower Chest |
| EZ Bar Barbell Curls | 3 / 8-12 | Overall Biceps Mass |
| Cable Concentration Curls | 3 / 8-12 | Biceps Peak |
| Workout #2 - Back, Triceps, Traps |
| Exercise | Sets / Reps | Target |
| Deadlifts | 4 / 6-10 | Overall Mass / Strength |
| Wide-Grip Chin-Ups | 3 / Failure, Preference | Lat Width |
| Bent-Over Rows | 3 / 6-10 | Lower Back Development |
| Skull Crushers | 4 / 6-12 | Overall Mass |
| Triceps Bar Dips | 3 / Failure, Preference | All Three Heads |
| Workout #3 - Legs, Shoulders |
| Exercise | Sets / Reps | Target |
| Squats | 5 / 6-10 | Lower Thigh Development / Strength |
| Lying Leg Curls | 3 / 6-12 | Hamstrings |
| Standing Calf Raises | 3 / 8-15 | Gastrocnemius Muscles |
| Seated Dumbbell (Military) Press | 4 / 6-12 | Anterior (Front) Deltoid Head |
| Dumbbell Side Lateral Raises | 2 / 8-12 | Medial (Side) Deltoid Head |
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