superfan.pdf - THE TOOLS YOU NEED TO BUILD \u00ae THE BODY YOU WANT Store Workouts Diet Plans Expert Guides Videos Tools THE SUPER FAN WORKOUT LOOK LIKE A

superfan.pdf - THE TOOLS YOU NEED TO BUILD u00ae THE BODY...

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Monday: Shoulders Exercise Sets Reps Heavy Military Press 5 8, 6, 5, 5, 5 Lateral Raises 4 10 Front Raises 3 12 Rear Delt Raises 3 12 Heavy Barbell Shrugs 3 8 Dumbbell Shrugs 3 12 Tuesday: Back Exercise Sets Reps Deadlift 3 5 (Weighted) Pullups * 4 8, 6, 5, 5 Heavy Dumbbell Rows 4 8, 6, 5, 5 Lat Pulldown 3 12 Inverted Row 3 12 Hyperextensions 3 15 *If weighted pullups cannot be performed, do regular or assisted pullups. Wednesday: Chest & Triceps Exercise Sets Reps Incline Barbell Bench 4 12 Dumbbell Flat Bench 4 12 Tricep Dips 3 12 Tricep Diamond Pushups 3 12 Rope Pressdown 3 12 Thursday: Legs Exercise Sets Reps Squat 5 8, 6, 5, 5, 5 Stiff Leg Deadlift 4 10 Leg Press 3 15 Walking Lunges 4 20 Yards (or Length of Gym) Seated Calf Raises 3 12 Friday: Biceps & Triceps Exercise Sets Reps Superset Chinups 3 12 Tricep Dips 3 12 Barbell Curls 4 10 Skull Crushers 4 12 Incline Dumbbell Curls
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