Scusate.
Monday – Workout A1
Romanian Deadlift: 2 sets of 6 and one all-out heavy double rest/pause set
Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-out heavy double rest/pause set
Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set
Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set
Tuesday – Workout B1
Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set
Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set
Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set
Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum mTor activation set
Wednesday – Workout A2
Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set
Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one maximum mTor activation set
Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double rest/pause set
Preacher Curl: 2 sets of 6 and one maximum mTor activation set
Thursday – Workout B2
Leg Extension: 2 sets of 6 and one 6-8-10 drop set
Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor activation set
Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-out heavy double rest/pause set
Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out heavy double rest/pause set
Friday – Workout A3
Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one maximum mTor activation set
Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set
Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor activation set
Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set
Saturday – Workout B3
Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum mTor activation set
Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one 6-8-10 drop set
Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one maximum mTor activation set
Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set
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