Originally in this thread:
http://intensemuscle.com/showthread.php?t=44505
Thanks guys.
A1
Incline machine hammer press (15-25rp)
Military press (11-20rp)
Reverse grip bench press (11-20rp)
Rack chins (15-20rp)
Rack deadlift (5-8reps) + (9-15reps)
B1
1 hand db curl (11-20rp)
Pinwheel curl (11-20ss)
Leg press calf raise (11-20ss)
Glute ham raises (11-20rp)
Hack squat (6-12ss) + widowmaker
A2
Incline db press (15-30rp)
Machine shoulder press (15-30rp)
Dips machine (15-25rp)
Hammer grip chin up (11-20rp)
Pendlay rows overhand-grip (5-8reps) + (9-15reps)
B2
Incline db twist curl (11-20rp)
Ez bar drag curl (11-20rp)
Standing calf raise (11-20ss)
SLDL (10-15ss)
Leg press (6-10reps) + widowmaker
A3
Flat machine press (15-25rp)
Seated db press (11-20rp)
CGBP (11-15rp)
Pull-down to front (15-30rp)
T-bar rows (5-8reps) + (9-15reps)
B3
Machine preacher curl (11-20rp)
Overhand close grip pull-ups (11-20ss)
Seated calf raise (11-20ss)
Sumo leg press (6-10ss + 12-20ss)
BB lunges (12-20ss)
http://intensemuscle.com/showthread.php?t=44505
Thanks guys.
A1
Incline machine hammer press (15-25rp)
Military press (11-20rp)
Reverse grip bench press (11-20rp)
Rack chins (15-20rp)
Rack deadlift (5-8reps) + (9-15reps)
B1
1 hand db curl (11-20rp)
Pinwheel curl (11-20ss)
Leg press calf raise (11-20ss)
Glute ham raises (11-20rp)
Hack squat (6-12ss) + widowmaker
A2
Incline db press (15-30rp)
Machine shoulder press (15-30rp)
Dips machine (15-25rp)
Hammer grip chin up (11-20rp)
Pendlay rows overhand-grip (5-8reps) + (9-15reps)
B2
Incline db twist curl (11-20rp)
Ez bar drag curl (11-20rp)
Standing calf raise (11-20ss)
SLDL (10-15ss)
Leg press (6-10reps) + widowmaker
A3
Flat machine press (15-25rp)
Seated db press (11-20rp)
CGBP (11-15rp)
Pull-down to front (15-30rp)
T-bar rows (5-8reps) + (9-15reps)
B3
Machine preacher curl (11-20rp)
Overhand close grip pull-ups (11-20ss)
Seated calf raise (11-20ss)
Sumo leg press (6-10ss + 12-20ss)
BB lunges (12-20ss)
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