Close grip pull downs 3 sets 15 reps 1 arm dumbbell rows 3 sets 15 repsStraight

Close grip pull downs 3 sets 15 reps 1 arm dumbbell

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Close grip pull downs – 3 sets 15 reps 1 arm dumbbell rows – 3 sets 15 reps Straight bar curls – 3 sets 10 reps Dumbbell hammer curls – 3 sets 20 reps Day 19 – Push Hypertrophy + Heavy Shoulders Overhead press 80% of your TM – 7 sets 4 reps Drop weight by 20% and do 2 sets of 8-10 reps Incline dumbbell bench – 4 sets 10 reps Cable or dumbbell side lateral raises – 4 sets 20 reps Close grip bench – 3 sets 10 reps Cable or machine chest flys –3 sets 15 reps Tricep pushdowns – 3 sets 20 reps Face pulls – 4 sets 15 reps Day 20 – Lower Hypertrophy + Heavy Deadlifts Deadlifts using 80% of your TM – 7 sets 4 reps Drop weight by 20% and do 2 sets of 8-10 reps (Dynamic) Leg press Super set – 3 sets 10 reps Close stance then 10 reps Wide stance Lunges – 3 sets 20 steps Leg extensions – 3 sets 20 reps Seated hamstring curl – 3 sets 20 reps Standing calf machine – 4 sets 10 reps (Last set do a drop set to failure) Seated calf machine – 3 sets 20 reps Day 21 - Rest Deload Week: (Optional) Do the same workout just decrease all weights by 50%. After deload week repeat Phase 1 from the beginning and keep going!
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Please read below the following questions,If you answer 'Yes' to any, please consult a physician before attempting theprogram.Have you ever had either high or low blood pressure, and/or high cholestrol level?Have you ever had a stroke?Is there a history of heart disease in your immediate family (before the age 55)?Have you ever had a heart attack?Do you suffer from chest pains?Do you often feel faint and have spells of severe dizziness?Have you ever had a seizure (fit)?Have you ever ha dasthma, chronic bronchitis or any other chest ailments?Do you suffer from severe headaches or migraines?Have you ever had any muscle, joint or bone illnesses or injuries (including yourback)?Do you have any muscle, joint or bone problems that affect you now?Are you pregnant?
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  • Spring '13
  • RalphWelsh

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