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Exercise

Exercise bench press, shoulder press, behind-the-neck press, cuban press, triceps dips. Superset with Lateral raise, front raise, rear-delt, flye, overhead press.

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Mohamed Abdulla
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71 views1 page

Exercise

Exercise bench press, shoulder press, behind-the-neck press, cuban press, triceps dips. Superset with Lateral raise, front raise, rear-delt, flye, overhead press.

Uploaded by

Mohamed Abdulla
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Exercise Bench Press* Dumbbell Shoulder Press Behind-the-neck Press Cuban Press** Triceps Dips -superset with-Lateral Raise

Lateral Raise, Front Raise, Rear-delt, Flye, Overhead Press***

Sets 4 4 4 4 4 4 3

Reps 5/4/3/10 10 10 10 10 12 8

Weight

Back Squat* Front Squat 45-degree Single-leg Leg Press** Calf Raise -superset with-Hanging Leg Raise Ab-wheel Rollout Weighted Pullup* Dumbbell Single-arm Row Body-weight Row Incline Dumbbell Curl Zottman Curl, Cross-body Curl, Pronated Curl**

4 4 4 4 4 4 4 4 4 4 4

5/4/3/10 10 10 12 12 10 5/4/3/10 12 10 10 8

incline Dumbbell Bench Press* Dumbbell Bench Drop (3 inclines)** Cable Flye (high to low) Close-grip Bench Press Triceps Pushdown, Triceps Dip, Narrow-hands Pushup***

4 4 4 4 4

6+6 6+6+6 10 10 8

Deadlift* Romanian Deadlift Zercher Squat Weighted Incline Situp Barbell Land Mine** Flexibility

4 4 4 4 4 Static Stretch
75% of W1RM 75% of W1RM

5/4/3/10 10 12 10 20 Foam Roll

60% of W1RM

65% of W1RM

Set 1

Set 2

Set 3

Set 4

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