impossibleISnothing - PHASE ONE WEEKS 1 4 EXERCISE...

Info icon This preview shows pages 1–2. Sign up to view the full content.

View Full Document Right Arrow Icon
PHASE ONE : WEEKS 1 - 4 EXERCISE SETS  REPS REST MONDAY (chest, shoulders, traps, triceps) flat-bench barbell press 3 8 2 mins incline dumbell press 3 8 2 incline smith machine press 3 10 2 smith machine seated press 3 8 2 seated dumbell press 3 8 2 upright row 3 10 2 barbell shrug 3 8 2 close-grip bench press 3 8 2 lying triceps extension 3 10 2  TUESDAY (back, biceps, forearms, abs) straight arm lat pulldown 3 20 30 sec bent-over row 3 15 30 wide-grip pulldown 3 15 30 incline dumbell curl 3 15 30 reverse wrist curls 3 20 30 ez-bar preacher curl 3 20 30 hanging leg raises  3 15               - triset w/                reverse crunch 3 15               crunch 3 15 30 WEDNESDAY (legs) barbell squat 3 8 2 min leg press 3 8 2 leg extension 3 10 2 romanian deadlift 3 8 2 standing calf raises 3 10 1 seated calf raises 3 10 1 THURSDAY (chest, shoulders, traps, triceps ) flat-bench dumbell flye 3 20 30 sec
Image of page 1

Info iconThis preview has intentionally blurred sections. Sign up to view the full version.

View Full Document Right Arrow Icon
Image of page 2
This is the end of the preview. Sign up to access the rest of the document.

{[ snackBarMessage ]}

What students are saying

  • Left Quote Icon

    As a current student on this bumpy collegiate pathway, I stumbled upon Course Hero, where I can find study resources for nearly all my courses, get online help from tutors 24/7, and even share my old projects, papers, and lecture notes with other students.

    Student Picture

    Kiran Temple University Fox School of Business ‘17, Course Hero Intern

  • Left Quote Icon

    I cannot even describe how much Course Hero helped me this summer. It’s truly become something I can always rely on and help me. In the end, I was not only able to survive summer classes, but I was able to thrive thanks to Course Hero.

    Student Picture

    Dana University of Pennsylvania ‘17, Course Hero Intern

  • Left Quote Icon

    The ability to access any university’s resources through Course Hero proved invaluable in my case. I was behind on Tulane coursework and actually used UCLA’s materials to help me move forward and get everything together on time.

    Student Picture

    Jill Tulane University ‘16, Course Hero Intern