| Workout #1 - Back / Biceps / Abs |
| Exercise | Sets / Reps | Target |
| Dumbbell Bent-Over Rows | 3 / 8-12 | Lat Development |
| Reverse-Grip Bent-Over Rows | 3 / 8-12 | Lower Lat Development |
| Barbell Rows | 3 / 8-12 | Middle Back Thickness |
| Chinups | Failure / Preference | Cool Down |
| Standing Barbell Curls | 3 / 8-12 | Overall Biceps Mass |
| Twisting Dumbell Curls | 3 / 8-12 | Biceps Peak |
| Leg Raises | 2 / 8-12 | Lower Abs |
| Side Bends | 2 / 8-12 | Serratus |
| Workout #2 - Shoulders / Forearms |
| Exercise | Sets / Reps | Target |
| Machine Barbell Press | 3 / 8-12 | Anterior (Front) Deltoid Head |
| Dumbbell Raises to the Front | 2 / 8-12 | Medial (Side) Deltoid Head |
| Posterior (Rear) Deltoid Head | 3 / 8-12 | Rear Macine Raises |
| Hammer Curls | 2 / 8-12 | Upper Forearms / Wrist Extensor Muscles |
| Barbell Wrist Curls | 2 / 8-12 | Inner Forearms / Wrist Flexor Muscles |
| Workout #3 - Legs |
| Exercise | Sets / Reps | Target |
| Squats | 3 / 8-12 | Overall Mass / Lower Thigh Development |
| Front Squats | 3 / 8-12 | Outer Thigh Development |
| Lunges | 3 / 8-12 | Inner Thigh Development / Hamstrings |
| Stiff - Legged Deadlifts | 3 / 8-12 | Hamstrings |
| Straight - Legged Deadlifts | 3 / 8-12 | Hamstrings |
| Machine Donkey Calf Raises | 3 / 8-12 | Gastrocnemius Muscles |
| Seated Calf Raises | 3 / 8-12 | Soleus Muscle |
| Workout #4 - Chest / Triceps |
| Exercise | Sets / Reps | Target |
| Flat Dumbbell Bench Press | 4 / 6-12 | Overall Strength / Mass |
| Incline Dumbbell Flies | 4 / 6-12 | Upper / Outer Chest |
| Narrow-Grip Barbell Curls | 3 / 8-12 | Outer Biceps |
| Incline Curls | 3 / 8-12 | Biceps Length and Lower Thickness |
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