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The starting point for the entire method is to find your 12 rep max for each exercise.
Each group gets: 1 compound motion, 2 isolation motions
Find your 12 rep max weight for these (this will end up being a workout)
Biceps:
Straight bar curls
Preacher curls
Standing dumbell hammer curls
Triceps:
Close-grip bench press
Cable pushdowns w/rope handle
Skull crushers
Chest:
Incline bench - standard grip
Cable crossovers (we will be doing 3 variations of these)
Weighted dips
Back:
Seated cable rows (vertical grip)
Lat pull downs (wide grip)
Upright standing barbell rows (close grip)
Legs:
Seated leg press (+calf press at end of leg press)
Leg extensions
Hamstring curls
Shoulders:
Standing military press
Seated machine press
Lawn mower pulls on cable
Have these by Saturday.
"Going that one more round, when you don't think you can, is what makes all the difference in your life."
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