The Russwole Program Vol. 1 - Spreadsheet.pdf - DAY 1 DAY 2 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8 SQUAT 3X8 SQUAT 3X8 SQUAT 1X1 SQUAT

The Russwole Program Vol. 1 - Spreadsheet.pdf - DAY 1 DAY 2...

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Unformatted text preview: DAY 1 DAY 2 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8 SQUAT 3X8 SQUAT 3X8 SQUAT 1X1 SQUAT 1X1 SQUAT 1X1 SQUAT 1X1 SQUAT 4X3 SQ SQUAT UAT4 X4 75%OFYOUR1RM 55%OFYOUR1RM PAUSEDSQUAT3X3 DAY 5 (EACH LEG) SQUAT 2X6 MOVE ON TO BB 70%OF1RM 3X FA L I UR E DB RDL 4X1 2 3X FA L I UR E ROMAINIANDEADLIFT 3X10 HAMSTRINGCURL 1XFAILURE ROMAINIANDEADLIFT 3X10 HAMSTRINGCURL 1XFAILURE LEG PRESS 4X10 LEGEXTENSIONS 4X12 HAMSTRINGCURLS 3X12 DB RDL 4X10 HAMSTRINGCURLS 3X12 DB RDL 4X10 LEGEXTENSIONS 3X15 HAMSTRINGCURLS 3X15 LEGEXTENSIONS 3X15 HAMSTRINGCURLS 3X15 DB RDLS 4X10 GOBLETSQUATS 4X8 DB RDLS 4X10 GOBLETSQUATS 3X12 3X12 HAMSTRINGCURLS 3X15 DBROMANIAN DL HAMSTRINGCURLS 3X15 DBROMANIAN DL GOBLETSQUATS 4X8 HACK SQUATS 4X8-10 GOBLETSQUATS 4X8 HACK SQUATS 4X 4X8-10 CALF RAISES 3 X20 CALF RAISES 3X 3 X20 CALF RAISES 3 X20 CALF RAISES BENCH 3X8 75%OFYOUR1RM BENCH 3X8 75-77.5%OFYOUR1RM (3 DROPSETS) WEIGHTED DIPS 4X12 MACHINECHESTFLY 3X12 EZBARSKULLCRUSHERS 4X15 STRTBARPUSHDOWNS BENCH 1X1 85%OFYOUR1RM I NC LI NE B EN CH 3 X1 0 5 0 - 55 % OF Y OU R 1R M BENCH 3X6 77.5%OFYOUR 1RM DBSHOULDERPRESS 3X10 INCLINEDB BENCH 4X10 FULLFRONTALRAISES 4X12 (BODYWEIGH TISFINE) MACHINECHESTFLY 3X12 4X10 EZBARSKULLCRUSHERS 4X15 3XFAILURE FACE PULLS 4X12 STRTBARPUSHDOWNS DEADLIFT 3X6 77.5%OFYOUR 1RM DEADLIFT3X6 77.5-80%OFYOUR1RM DEFICITDEADLIFTS2X8 50%OFYOUR1RM 75-80%OFYOUR 1RM LATERALRAISES 4X8 3X12 BENCH 3X4 MACHINECHESTPRESS PUSHUPS (SINGLE ARM) 77.5%OF YOUR1RM WEIGHTED DIPS 3X12 4X10 4X12 LATERALRAISES 4X8 3X12 CABLECHESTFLY 4X12 REVERSEGRIPTRIEXT 3XFAILURE SQUAT 4X4 4X12 DB RDL 4X12 4X8 LEG PRESS 4X10 LEGEXTENSIONS 3X15 3X12 HAMSTRINGCURLS 3X15 4X15 GOBLETSQUATS 4X8 HYPEREXTENSIONS 3X12 CALF RAISES 3X20 INCLINEDB PRESS 3 XFAI LURE V-BAR PULLUPS 4X8 DB ROW 4X10 INCLINE DB FLY 3X8 FLAT DB BENCH 4X10 MACHINE ROW 4X10 CLOSEGRIPPULLDOWNS 4X12 DROP SET: SUPERSET: DBINCLINECHESTFLY 4X8 (EACH LEG) FACEPULLS 3X12 4X12 REVERSEGRIPDBPRESS 3X12 LATERALRAISES 3X15 CABLEUPRIGHTROW 4X8 3X12 DEFICITDEADLIFT2X6 50% OF 1RM CABLE ROW 4X12 WIDEGRIPPULLDOWNS 4X12 LANDMINEROWS 4X12 INVERTED ROW 3XFAILURE HIGHROWMACHINE 4X12 INVERTED ROW 3XFAILURE HIGHROWMACHINE 4X12 MACHINE RO ROW 4 4X X8 V-BARPULLDOWNS 3X10 MACHINE ROW 4X8 V-BARPULLDOWNS 3X10 V-BAR PULLUP 3XFAILURE STRTBARPULLOVER 4X8 V-BAR PULLUP 3 3X XFAILURE STRTBARPULLOVER 4X8 4X8 75-77.5 5%OF1RM %OF1RM WEIGHTED DIPS 3X12 MACHINECHESTPRESS PUSHUPS (40%OFBENCH 1RM) 4X10 (SINGLE ARM) 4X12 (SINGLE ARM) 4X12 CABLEPULLOVER 3X15 ALT DB CURLS 4X10 ROPEHAMMERCURL 2XFAILURE DBHAMMERCURLS BENCH 4X5 70% OF 1RM S TA ND IN GOH P4 P4X5 SEATEDDB PRESS 3X8 LATERALRAISES 4X8 SEATEDFRENCHCURL 4X8 MACHINEREARDELTFLY 3X15 CABLETRICEPEXT 3X12 CABLEUPRIGHTROW 4X8 CABLELATERALRAISE 3X15 CABLECHESTFLY 4X12 3X8 REVERSEGRIPTRIEXT 3XFAILURE SQUAT 4X5 SQUAT 4X5 75%O FYO UR1RM 4X12 DB RDL 4X12 LEGEXTENSIONS 1XFAILURE 4X8 LEG PRESS 4X10 LEG PRESS 4X10 3X15 DB RDLS BENCH 4X5 70% OF 1RM 4X12 4X12 (40%OFBENCH 1RM) 4X10 (SINGLE ARM) (SINGLE ARM) 4X8 ALT DB CURLS 4 4X X10 2XFAILURE DBHAMMERCURLS BENCH 4X5 70% OF 1RM S TA ND IN GOH P4 P4X 5 SEATEDDB PRESS 3X8 LATERALRAISES 4X8 3X15 MACHINEREARDELTFLY 3X15 CABLEUPRIGHTROW 4X8 ROPETRICEPEXT 3XFAILURE CABLELATERALRAISE SQUAT 4X5 72.5% OF 1RM SQUAT 3X5 HAMSTRINGCURLS 4X12 3X15 50% OF 1RM 3X15 3XFAILURE DUMBBELLLUNGES DEFICITDEADLIFT2X6 ROPEHAMMERCURL STRTBARTRICEPEXT ROMANIANDEADLIFT 3X10 (EACH LEG) DEADLIFT 3X3 77.5% OF 1RM CABLEPULLOVER BENCH DI DIPS T-BARCHESTPRESS (WEIGHTED) 3X12 CABLETRICEPEXT INCLINEDB PRESS 70% OF 1RM DUMBBELLLUNGES LEGEXTENSIONS ( SI NGL EAR M) 3X10 ROMANIANDEADLIFT 4X6 ARNOLD PRESS 4X8 PUSHUPS DEADLIFT 3X3 77.5% OF 1RM 45LBPLATERAISE (5SECHOLD ATTHETOP)LEG EXTENSIONHOLDS PLATE RAISES 4X12 ARNOLD PRESS 4X8 4X8 4X12 BENCH 4X5 75%OFYOUR1RM 45% OF 1RM 1XFAILURE D EA DL IF T3 X3 8 2- 85 %OF 1 RM CABLELATERALRAISE SQUAT 3X5 72.5%OF YOUR1RM DUMBBELLLUNGES ROMANIANDEADLIFT 4X6 SUPERSET: 75% OF 1RM CLOSEGRIPBENCH3X8 CABLELATERALRAISES WIDEGRIPPULLDOWNS EZ BAR CURLS 4X10 (SINGLE ARM) BENCH 4X3 70% OF 1RM 4X10 DEADLIFT 1X1 90% OF 1RM 77.5%OFYOUR 1RM CABLEUPRIGHTROWS SUPERSET: 77.5% OF 1RM BENCH 3X7 MACHINECHESTPRESS D EA DL IF T 4 X5 7 7. 5% O F1 RM BENCH 3X5 REAR DELT FLY 4X10 BENCH 4X3 SUPERSET : 3X12 3X20 CABLE ROW SPIDER C CU URLS 3X 3X12 SUPERSET: 3 X20 4X8 WEIGHTEDSTEPUPS CALF RAISES 77.5%O FYO UR1RM CONCENTRATIONCURLS STANDING OHP3X5 CALF RAISES (EACH L EG) 3X15 2XFAILURE ARNOLD PRESS 4X10 3 XFAI LURE 5X10 DEADLIFT3X5 3XFAILURE 4X8 3X15 WEIGHTEDSTEPUPS SUPERSET: 3X12 LEGEXTENSIONS WEIGHTEDLUNGES (PREEXHASTIONWORK) WIDEGRIPPULLDOWNS ROPEHAMMERCURL 3X12 3X8 (5SECHOLD ATTHETOP)LEG EXTENSIONHOLDS DEADLIFT 1X1 88% OF 1RM SEATEDFRENCHCURL 45LBPLATERAISE 72.5%OFYOU1RM 85-88%O F1RMMAX CABLETRICEPEXT CABLELATERALRAISE SQUAT 3X4 (40%OF1RM ONBENCH) 3X12 DEADLIFT1X1 (BODYWEIGHT) INVERTED ROW 3XFAILURE BENCH 3X4 FACEPULLS CABLEUPRIGHTROW 4X8 WIDEGRIPPULLDOWNS ARNOLD PRESS 4X8 3X15 HAMMERSTRGTHROW ALTBICEP CURLS PLATE RAISES 4X 4X12 ARNOLD PRESS 4X8 LATERALRAISES (SINGLE ARM) 4X8 77.% OF 1RM 1 XFAI LURE 4X12 3X12 SPIDER C CU URLS 3X 3X12 BENCH 4X5 CABLELATERALRAISES FACE PULLS CABLE ROW (EACH LEG) 90% OF 1RM 77.5% OF 1RM 4X10 3XFAILURE 4X12 EZ BAR CURLS 4X10 BENCH 1X1 BENCH 3X5 MACHINECHESTPRESS REVERSEGRIPDBPRESS LANDMINEROWS CONCENTRATIONCURLS SUPERSET: 87.5% OF 1RM 3X12 3X20 4X12 77.5%OFYOUR 1RM 3XFAILURE 3 X20 WEIGHTEDSTEPUPS CALF RAISES PUSHUPS 85%OFYOUR1RM 2XFAILURE CALF RAISES (EACH L EG) 4X10 DEADLIFT 3X5 ROPEHAMMERCURL 3 XF AIL URE 5X10 (PREEXHASTIONWORK) REVERSEGRIPDBPRESS BARBELL ROW 4X8 (BODYWEIGHT) INVERTED ROW 3XFAILURE CABLEUPRIGHTROWS 3X12 LEGEXTENSIONS WEIGHTEDLUNGES BENCH 1X1 SUPERSET: 4X12 SEATEDLATERALRAISES DEADLIFT 1X1 4X8 SUPERSET: FULLFRONTALRAISES (PALMSTOYOURFACE) 50%OFYOUR1RM HAMMERSTRGTHROW STANDING OHP3X5 85%OFYOUR1RM 77.5%OF YOUR1RM 3X15 (SINGLE ARM) ARNOLD PRESS 4X10 BENCH 1X1 BENCH 3X6 DBSHOULDERPRESS 3X10 DEFICITDEADLIFT3X7 3X12 (EACH LEG) 3X 3 X20 WIDEGRIPPULLDOWNS CABLE ROW 3X12 (3 DROPSETS) WEIGHTED DIPS 4X12 3X12 REVERSEGRIPDBPRESS SEATEDLATERALRAISES (PALMSTOYOURFACE) (FOOTUPON BENCH)SINGLELEGSQUATS DAY 6 80% OF 1RM 7 7 .5 % OF 1 RM 4X12 REAR DELT FLY 4X10 SUPERSET: SQUAT 4X5 80%OFYOUR1RM 82.5%OF1RM LEGEXTENSIONS WIDEGRIPPULLDOWNS SUPERSET: SQUAT 3X5 77.5%OF YOUR1RM ( 3DR OPS ET S) LEG PR ES S 92.5% OF 1RM 4X1 2 ALTBICEP CURLS (40%OF1RM ONBENCH) SQUAT 3X6 77.5%OFYOUR 1RM 90%OFYOUR1RM 4 X1 0 BARBELL ROW 4X8 DAY 4 87.5%OF YOUR1RM DB RDL I NC LI N NE E B EN CH 3 X1 0 5 0 - 55 % O OF F Y OU R 1R M DAY 3 SQUAT 3X6 55%OFYOUR1RM PAUSEDSQUAT3X4 ( 3DR OPS ET S) LEG PR ES S 87.5%O FYO UR1RM L EG P RE SS INCLINEDB BENCH 4X10 (BODYWEIGH TISFINE) 77.5%OF YOUR1RM 1XFAILURE 4X10 70% OF 1RM 4X12 4X12 T-BARCHESTPRESS (WEIGHTED) 70% OF 1RM LEGEXTENSIONS BENCH 4X5 CABLETRICEPEXT INCLINEDB PRESS 3X10 LEG PRESS DB RDLS ( SI NGL EAR M) 3X12 4X10 STRTBARTRICEPEXT 3X15 BENCH DI DIPS 3XFAILURE ROPETRICEPEXT 3XFAILURE SQUAT 3X6 70% OF 1RM ROMANIANDEADLIFT 3X10 (EACH LEG) 4X8 DUMBBELLLUNGES HAMSTRINGCURLS 4X12 3X15 3X12 HAMSTRINGCURLS 3X15 HAMSTRINGCURLS 4X12 HACK SQUAT 3X8 HAMSTRINGCURLS 4X12 HACK SQUAT 3X8 (FOOTUPON BENCH)SINGLELEGSQUATS 4X15 GOBLETSQUATS 4X8 CALF RAISES 3X20 CALF RAISES 3X20 CALF RAISES 3X20 CALF RAISES 3X20 HYPEREXTENSIONS 3X12 CALF RAISES 3X20 WEIGHTEDSTEPUPS SUPERSET : SUPERSET: INCLINEDB PRESS 3XFAILURE (PREEXHASTIONWORK) MACHINE FLY 1XFAILURE V-BAR PULLUPS 4X8 DB ROW 4X10 (3 DROP SETS) INCLINEDBPRESS INCLINE DB FLY 3X8 FLAT DB BENCH 4X10 MACHINE ROW 4X10 CLOSEGRIPPULLDOWNS 4X12 DROPSET: SUPERSET: DBINCLINECHESTFLY (PREEXHASTIONWORK) CABLEPULLOVERS 4X8 3 XF AIL URE 2XFAILURE PENDLAY ROW 4X10 (PREEXHASTIONWORK) MACHINE FLY 1XFAILURE UNDERHANDBBROW 4X8 (3 DROP SETS) INCLINEDBPRESS PUSHUPS 4X12 (PREEXHASTIONWORK) CABLEPULLOVERS PULLDOWNS 4X12 (PREEXHASTIONWORK) ROPEPULLDOWNS SUPERSET : 3 XFAI LURE 2XFAILURE PENDLAY ROW 4X10 (PREEXHASTIONWORK) ROPEPULLDOWNS SUPERSET: 1XFAILURE UNDERHANDBBROW 4X8 PUSHUPS 4X12 PULLDOWNS 4X12 3 X1 0 4X8 4X8 3XFAILURE 4X8 3XFAILURE INCLINEMACHINEPRESS 4X12 MACHINE ROW 4X10 INCLINEDBSEALROW 4X10 3X12 INCLINEDB PRESS PULLUPS SUPERSET: HAMMERSTRGTHPRESS 3X10 4X8 INCLINEMACHINEPRESS PULLUPS SUPERSET: HAMMERSTRGTHPRESS DBINCLINESEALROW 4X10 ROPEHAMMERCURLS 3XFAILURE DBINCLINESEALROW 4X10 ROPEHAMMERCURLS 3XFAILURE (45LBSONBACK) WEIGHTEDPUSHUPS 4X12 MACHINECHESTPRESS 3XFAILURE (45LBSONBACK) WEIGHTEDPUSHUPS 4X12 MACHINECHESTPRESS 3XFAILURE EZBARSKULLCRUSHERS 3XFAILURE INCLINEALTDB CURL 4X12 EZBARSKULLCRUSHERS 3XFAILURE T-BAR ROW DB ROW 4X8 T-BAR ROW DB ROW 4X8 T -B AR RO W INCLINEALTDB CURL 4X12 DBINCLINESEALROW T-BAR ROW DBINCLINESEALROW 4X8 INCLINEDB PRESS 1XFAILURE 4X12 MACHINE ROW 4X10 4X8 INCLINEDBSEALROW 4X10 3X12 WEEK 9 WEEK 10 WEEK 11 WEEK 12 SQUAT 4X4 82.5% OF 1RM SQUAT 4X3 85% OF 1RM SQUAT 3X2 87.5% OF 1RM SQUAT 1X1 MAX OUT LEG EXTENSIONS 4X12 LEG EXTENSIONS 1XFAILURE LEG EXTENSIONS 4X12 LEG EXTENSIONS 1XFAILURE HAMSTRING CRULS 4X12 LEG PRESS 4X10 HAMSTRING CRULS 4X12 LEG PRESS 4X10 WALKING LUNGES 3X15 DB RDLS 4X8 WALKING LUNGES 3X15 DB RDLS 4X8 ( SI SI NG NGLE LE LEG) LEG PR PRESS 3X10 HAMSTRING CURLS 4X12 (SINGLE LEG) LEG PRESS 3X10 HAMSTRING CURLS 4X12 (SINGLE LEG) SIDE LEG PRESS 3X8 CALF RAISES 3X 3X20 (SINGLE LEG) SIDE LEG PRESS 3X8 CALF RAISES 3X20 BENCH 1X1 MAX OUT DAY 1 CALF RAISES DAY 2 3X20 BENCH 4X4 82.5% OF 1RM CLOSE GRIP BENCH 3X8 50 50% % OF 1RM 1RM CALF RAISES BENCH 4X3 (3 D DRO ROPS PSET ETS) S) (3 DROP SETS) FLAT DB BENCH 3XFAILFURE FULL FRONTAL RAISES FRENCH FRENCH CU CURL RL 4X1 4X12 2 INCLINE DB CHEST FLY 45LB PLATE ON BACK DAY 3 3X8 DIAMOND PUSHUPS 4X12 CABLE FLY 2XFAILURE SEATED LATERAL RAISES (PALMS TOYOUR FACE) REVERSE GRIP DB PRES FACE PULLS DEADLIFT 4X4 82.5% OF 1RM 3 DROP SETS SUPERSET: WIDE GRIP PULLDOWNS BENCH 4X2 87.5% OF 1RM CLOSE GRIP BENCH 3X8 50% 50% OF 1 1RM RM 3X12 FRENCH CURL 4X12 4X10 INCLINE DB CHEST FLY 3X8 DIAMOND PUSHUPS 4X12 CABLE FLY 2XFAILURE 4X12 (3 D DRO ROPS PSET ETS) S) (3 DROP SETS) FLAT DB BENCH 3XFAILFURE 45LB PLATE ON BACK FULL FRONTAL RAISES 4X12 SEATED LATERAL RAISES 3X12 (PALMS TOYOUR FACE) REVERSE GRIP DB PRESS 4X10 FACE PULLS DEADLIFT 3X2 87.5% OF 1RM 3X15 DB SHOULDER PRESS 3X10 4X12 DEADLIFT 1X1 MAX OUT V-BAR PULLUPS 4X8 WIDE GRIP PULLDOWNS 3X15 WIDE GRIP PULLDOWNS 3X12 (SINGLE ARM) LANDMINE ROWS 4X12 WIDE GRIP PULLDOWNS 3X12 (SINGLE ARM) LANDMINE ROWS 4X12 MACHINE HIGH ROW 4X10 (BODYWEIGHT) INVERTED ROW 3XFAILURE MACHINE HIGH ROW 4X10 (BODYWEIGHT) INVERTED ROW 3XFAILURE ROPE PULLOVERS 3X12 EZ BAR CURLS 4X10 ROPE PULLOVERS 3X12 EZ BAR CURLS 4X10 STRT BAR CABLE CURLS 4X10 SPIDER CURLS 3X12 STRT BAR CABLE CURLS 4X10 SPIDER CURLS 3X12 INCLINE ALT DB CURLS 3X8 CONCENTRATIONCURLS 4X8 INCLINE ALT DB CURLS 3X8 CONCENTRATIONCURLS 4X8 BENCH 3X5 72.5% OF 1RM BENCH 3X6 70% OF 1RM BENCH 3X6 67.5% OF 1RM BENCH 3X6 70% OF 1RM DB SHOULDER PRESS 3XFAILURE ARNOLD PRESS 4X8 WEIGHTED DIPS 3X12 SUPERSET: LATERAL RAISES 4X10 DAY 5 4X12 DEADLIFT 4X3 85% OF 1RM V-BAR PULLUPS 4X8 DAY 4 85% OF 1RM DB SHOULDER PRESS 3X10 3X20 3 DROP SETS SUPERSET: DB SHOULDER PRESS 3XFAILURE MACHINE CHEST PRESS 4X10 ARNOLD PRESS 4X8 PUSHUPS 4X12 SEATED FRENCH CURL 4X8 CABLE UPRIGHT ROW 3X12 CABLE TRICEP EXT 3X12 FACEPULLS 4X12 SQUAT 3X5 WEIGHTED DIPS 3X12 SUPERSET: LATERAL RAISES 4X10 MACHINE CHEST PRESS 4X10 PUSHUPS 4X12 SEATED FRENCH CURL 4X8 CABLE TRICEP EXT 3X12 CABLE UPRIGHT ROW 3X12 FACEPULLS 4X12 SQUAT 3X8 55% OF 1RM 55% OF 1RM SQUAT 3X5 60% OF 1RM SQUAT 3X5 55% OF 1RM ROMANIAN DEADLIFT 3X10 DB RDL 4X12 ROMANIAN DEADLIFT 3X10 DB RDL 4X12 DUMBBELL LUNGES 4X12 LEG PRESS 4X10 DUMBBELL LUNGES 4X12 LEG PRESS 4X10 HAMSTRING CURLS 3X15 LEG EXTENSIONS 3X15 HAMSTRING CURLS 3X15 LEG EXTENSIONS 3X15 HACK HACK SQUA SQUAT T CALF RAISES 3X 3X8 8 3X20 HAMSTRING CURLS HACK SQUAT CALF RAISES 3X8 3X20 HAMSTRING CURLS 3X15 4X8 (SINGLE ARM) GOBLET SQUATS 3X15 4X8 (SINGLE ARM) GOBLET SQUATS DAY 6 SUPERSET: (SINGLE ARM) (PRE EXHASTION WORK) MAC MACHINE HINE FLY 1XFAILU 1XFAILURE RE BARBELL ROWS 4X8 (3 DROP SETS) INCLINE DB PRESS FLAT DB BENCH 3X12 (PRE EXHASTION WORK) CABLE PULLOVERS INCLINE BENCH 4X8 55% OF 1RM DB ROW 3X8 CABLE FLY 4X10 CLOSE GRIP PULLDOWNS 3X12 CABLE PULLDOWNS 4X10 2X XF F AI AI LU LU RE RE SU UP PE ER RS SE ET T:: PENDLAY ROW 4X10 SUPERSET: INCLINE MACHINE PRESS 4X12 MACHINE ROW 4X10 (45LBS ON BACK) WEIGHTED PUSHUPS 4X12 T-BAR ROW 4X 4 X8 (PRE EXHASTION WORK) MAC MACHINE HINE FLY 1XFAILU 1XFAILURE RE BARBELL ROWS 4X8 (3 DROP SETS) INCLINE DB PRESS FLAT DB BENCH 3X12 (PRE EXHASTION WORK) CABLE PULLOVERS INCLINE BENCH 4X8 3XFAILURE (SINGLE ARM) 55% OF 1RM DB ROW 3X8 CABLE FLY 4X10 CLOSE GRIP PULLDOWNS 3X12 CABLE PULLDOWNS 4X10 3XFAILURE 2XFAILURE PENDLAY ROW 4X10 SUPERSET: INCLINE MACHINE PRESS 4X12 MACHINE ROW 4X10 (45LBS ON BACK) WEIGHTED PUSHUPS 4X12 T-BAR ROW 4X 4 X8 ...
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