Week 1
Week 2
Day 1
Exercise
Vertical
Lat
Pulldown
(chest
(che
st
supporte
suppor
ted)
d)
Anterior
Delt
Incline
Press
Paused Leg
Extension
Pause
Paused
d
Seated
Seated
Leg C
Cur
urll
Facing
Away
Biceps Curl
Cross
Cablee
Cabl
Tricepps
Trice
Extension
DB Lateral
Raise
Sets
Reps
Weight
Rest
Day 1:
RPE
Notes
4
12
input
here
9 0s
0s
assess your active range of
motion for lats and line up
the cable appropriately. pull
7 ,8 ,9 ,1 0 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
4
12
input
here
90s
7,8,9,110
0 Aim to ppres
resss over
over the eyes .
4
12
input
here
9 0s
0s
7 ,8 ,9 ,1 0
pause for a 2-count at the
TOP.
12
input
here
7, 8, 9, 10
pause for a 2-count at the
TOP.
4
3
12
input
here
9 0s
90s
3
12
input
here
90s
3
12
input
here
90s
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
8,9,10
lineline
up of
thepull
cables
that the
goesso
directly
paralell to the hinge joint at
8,9,10
the elbow.
raise the DB's in the
scapular plane, slightly out in
front of the body.
8,9,10
Exercise
Vertical
Lat
Pulldown
(chest
supported)
Anterior
Delt
Incline
Press
Paused Leg
Extension
Paused
Seated
Leg Curl
Facing
Away
Biceps Curl
Cross
Cable
Triceps
Extension
DB Lateral
Raise
Sets
Reps
Weight
Sets
Reps
Weight
Pendulum/
Hack
Squat
4
10
input
here
DB Low
Incline
Bench
4
12
input
here
Rear Delt
High-Low
Row
Overhead
Triceps
Ext (SA)
Overhead
Biceps Curl
(SA)
Leg Press
Calf Raise
4
3
12
12
3
12
4
12
Sets
Reps
input
here
input
h er e
input
h er e
input
here
Rest
9 0s
0s
9 0s
0s
12
input
here
9 0s
0s
4
12
input
here
90s
7,8
7,8,9,
,9,110
0 Aim to ppres
resss ov
over
er the eyes .
4
12
input
here
9 0s
0s
7 ,8 ,9 ,1 0
12
input
here
9 0s
0s
pause for a 2-count at the
7 ,8 ,9 ,1 0
TOP.
3
12
input
here
Weight
RPE
12
input
here
90s
3
12
input
here
90s
Exercise
Sets
Reps
Weight
Pendulum/
Hack
Squat
4
10
input
here
7 ,8 ,9 ,1 0
DB Low
Incline
Bench
4
12
input
here
7 ,8 ,9 ,1 0
Rear Delt
High-Low
Row
8 ,9 ,1 0
9 0s
0s
8 ,9 ,1 0
9 0s
0s
7 ,8 ,9 ,1 0
Rest
d on
on e i n t he
he sc ap
ap ul ar ppll aann e.
d on
on e i n t he
he sc ap
ap ul ar ppll aann e.
Notes
press to the mid-sternum.
make sure your arm does not
Press
Around
4
12
input
here
9 0s
0s
7 ,8 ,9 ,1 0
roll
intoyou
internal
when
initiaterotation
(palm
toward floor). squeeze the
biceps across.
Middle Lat
Pull Around
4
12
input
here
90s
7,8,9,110
0
s queeze th e armpit down.
DB Single
Arm
Preacher
Curl
Cross
Cable
Triceps
Extension
4
3
3
3
10
input
here
12
input
here
12
12
input
here
input
here
4 sec negatives, 1 sec pause
2-3 min 7,8,9,110
0 @bottom. drive the hips
back.
9 0 ssee c
Overhead
Triceps
Ext (SA)
Overhead
Biceps Curl
(SA)
Leg Press
Calf Raise
4
3
12
12
3
12
4
12
Sets
Reps
input
here
input
h er e
input
h er e
input
here
8 ,9 ,1 0
90s
8,9,10
90s
line up the cables so that the
line of pull goes directly
8,9,10
paralell to the hinge joint at
the elbow.
Exercise
Weight
Vertical
Lat
Pulldown
(chest
supported)
Anterior
Delt
Incline
Press
Paused Leg
Extension
Paused
Seated
Leg Curl
Facing
Away
Biceps Curl
Cross
Cable
Triceps
Extension
DB Lateral
Raise
Reps
Weight
Rest
Notes
10
input
here
9 0s
0s
4
10
input
here
90s
7,8,9,110
0 Aim to ppres
resss over
over the eyes .
4
10
9 0s
0s
7 ,8 ,9 ,1 0
9 0s
0s
pause for a 2-count at the
7 ,8 ,9 ,1 0
TOP.
4
4
10
10
10
4
10
4
input
here
90s
pause for a 2-count at the
TOP.
line up the cables so that the
line of pull goes directly
7,8,9,10
paralell to the hinge joint at
the elbow.
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
raise the DB's in the
7,8,9,10 scapular plane, slightly out in
front of the body.
7,8,9,10
input
here
90s
input
here
90s
Sets
Reps
Weight
Pendulum/
Hack
Squat
4
8
input
here
DB Low
Incline
Bench
4
10
input
here
Rear Delt
High-Low
Row
Overhead
Triceps
Ext (SA)
Overhead
Biceps Curl
(SA)
Leg Press
4
4
10
10
4
10
4
10
Calf Raise
input
here
input
here
input
here
input
Rest
9 0s
0s
RPE
Reps
Weight
Cross
Cable
Triceps
Extension
DB Lateral
Raise
9 0s
0s
9 0s
0s
9 0s
0s
input
here
9 0s
0s
4
12
input
here
90s
7,8
7,8,9,
,9,110
0 Aim to ppres
resss over
over the eyes .
4
12
input
here
9 0s
0s
7 ,8 ,9 ,1 0
12
input
here
9 0s
0s
pause for a 2-count at the
7 ,8 ,9 ,1 0
TOP.
4
3
12
input
here
12
input
here
90s
3
12
input
here
90s
Exercise
Sets
Reps
Weight
input
here
7 ,8 ,9 ,1 0
DB Low
Incline
Bench
4
12
input
here
7 ,8 ,9 ,1 0
Rear Delt
High-Low
Row
8 ,9 ,1 0
8 ,9 ,1 0
9 0s
0s
7 ,8 ,9 ,1 0
d oonn e i n t h
hee sc ap
ap ul ar ppll aann e.
d oonn e i n t h
hee sc ap
ap ul ar ppll aann e.
Notes
4
12
input
here
90s
7,8
7,8,9,
,9,110
0
s qu
queez
eeze th e armpit down.
DB Single
Arm
Preacher
Curl
Cross
Cable
Triceps
Extension
4
3
3
3
10
12
input
here
12
12
input
here
input
here
4 sec negatives, 1 sec pause
2-3 min 7,8,9,
7,8,9,110
0 @bottom. drive the hips
back.
9 0 ssee c
Exercise
Vertical
Lat
Pulldown
(chest
supported)
Anterior
Delt
Incline
Press
Paused Leg
Extension
Paused
Seated
Leg Curl
Facing
Away
Biceps Curl
Cross
Cable
Triceps
Extension
DB Lateral
Raise
Sets
Reps
Weight
8 ,9 ,1 0
90s
8,9,10
90s
line up the cables so that the
line of pull goes directly
8,9,10
paralell to the hinge joint at
the elbow.
Rest
Notes
10
input
here
9 0s
0s
4
10
input
here
90s
7,8
7,8,9,
,9,110
0 Aim to ppres
resss ov
over
er the eyes .
4
10
9 0s
0s
7 ,8 ,9 ,1 0
9 0s
0s
pause for a 2-count at the
7 ,8 ,9 ,1 0
TOP.
4
4
10
10
10
4
10
4
input
here
90s
pause for a 2-count at the
TOP.
line up the cables so that the
line of pull goes directly
7,8,9,10
paralell to the hinge joint at
the elbow.
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
raise the DB's in the
7,8,9,10 scapular plane, slightly out in
front of the body.
7,8,9,10
input
here
90s
input
here
90s
Weight
Pendulum/
Hack
Squat
4
8
input
here
7 ,8 ,9 ,1 0
DB Low
Incline
Bench
4
10
input
here
7 ,8 ,9 ,1 0
Rear Delt
High-Low
Row
done in the scapular plane.
7,8,9,10
90s
done in the scapular plane.
7 ,8 ,9 ,1 0
Overhead
Triceps
Ext (SA)
Overhead
Biceps Curl
(SA)
Leg Press
4
4
10
10
4
10
4
10
Calf Raise
input
here
input
here
input
here
input
Rest
9 0s
0s
RPE
Overhead
Triceps
Ext (SA)
Overhead
Biceps Curl
(SA)
Leg Press
Calf Raise
4
3
12
12
3
12
4
12
Sets
Reps
input
here
input
h er e
input
h er e
input
here
Exercise
Weight
Notes
Exercise
Reps
Weight
Notes
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
2-3 min 7,8
7,8,9,
,9,110
0 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
4
12
input
here
9 0s
4
12
input
here
90s
7,8
7,8,9,
,9,110
0 Aim to pres s ov er th
thee eyes
eyes .
4
12
input
here
9 0s
7 ,8 ,9 ,1 0
12
input
here
9 0s
pause for a 2-count at the
7 ,8 ,9 ,1 0
TOP.
Anterior
Delt
Incline
Press
Paused Leg
Extension
Paused
Seated
Leg Curl
Facing
Away
Biceps Curl
Cross
Cable
Triceps
Extension
DB Lateral
Raise
4
3
12
input
here
3
12
input
here
90s
3
12
input
here
90s
9 0s
0s
9 0s
0s
9 0s
0s
Exercise
Sets
Reps
Weight
12
input
here
9 0s
7 ,8 ,9 ,1 0
7 ,8 ,9 ,1 0
4
12
input
here
9 0s
7 ,8 ,9 ,1 0
3
12
9 0s
8 ,9 ,1 0
d on e i n t h
hee s ca
ca ppuu la r p la ne .
9 0s
8 ,9 ,1 0
d on e i n t h
hee s ca
ca ppuu la r p la ne .
9 0s
7 ,8 ,9 ,1 0
8 ,9 ,1 0
8 ,9 ,1 0
9 0s
0s
7 ,8 ,9 ,1 0
d on e i n t h
hee sc ap ul
ul ar ppll an
an e.
d on e i n t h
hee sc ap ul
ul ar ppll an
an e.
Overhead
Triceps
Ext (SA)
Overhead
Biceps Curl
(SA)
Leg Press
Calf Raise
3
12
4
12
Sets
Reps
input
h er e
input
h er e
input
here
Day 3
RPE
Notes
12
input
here
90s
7,8
7,8,9,
,9,110
0
s queez
queeze th e armpit down.
3
10
input
here
4 sec negatives, 1 sec pause
2-3 min 7,8
7,8,9,
,9,110
0 @bottom. drive the hips
back.
12
input
here
9 0 ssee c
12
12
input
here
Exercise
Vertical
Lat
Pulldown
(chest
supported)
Anterior
Delt
Incline
Press
Paused Leg
Extension
Paused
Seated
Leg Curl
Facing
Away
Biceps Curl
Cross
Cable
Triceps
Extension
DB Lateral
Raise
Sets
Reps
Weight
8 ,9 ,1 0
90s
8,9,10
90s
line up the cables so that the
line of pull goes directly
8,9,10
paralell to the hinge joint at
the elbow.
Rest
Exercise
Weight
Notes
10
input
here
9 0s
0s
4
10
input
here
90s
7,8
7,8,9,
,9,110
0 Aim to ppres
resss over
over the eyes .
4
10
9 0s
0s
7 ,8 ,9 ,1 0
9 0s
0s
pause for a 2-count at the
7 ,8 ,9 ,1 0
TOP.
4
4
10
10
10
4
10
4
input
here
90s
pause for a 2-count at the
TOP.
line up the cables so that the
line of pull goes directly
7,8,9,10
paralell to the hinge joint at
the elbow.
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
raise the DB's in the
7,8,9,10 scapular plane, slightly out in
front of the body.
7,8,9,10
input
here
90s
input
here
90s
Weight
Pendulum/
Hack
Squat
4
8
input
here
7 ,8 ,9 ,1 0
DB Low
Incline
Bench
4
10
input
here
7 ,8 ,9 ,1 0
Rear Delt
High-Low
Row
done in the scapular plane.
7,8,9,10
90s
done in the scapular plane.
7 ,8 ,9 ,1 0
Overhead
Triceps
Ext (SA)
Overhead
Biceps Curl
(SA)
Leg Press
4
4
10
10
4
10
4
10
Calf Raise
input
here
input
here
input
here
input
Rest
9 0s
0s
RPE
Middle Pec
Press
Around
4
12
input
here
9 0s
7 ,8 ,9 ,1 0
roll
intoyou
internal
when
initiaterotation
(palm
toward floor). squeeze the
biceps across.
Middle Lat
Pull Around
4
12
input
here
90s
7,8
7,8,9,
,9,110
0
s queez
queeze th e armpit down.
4
10
input
here
4 sec negatives, 1 sec pause
2-3 min 7,8
7,8,9,
,9,110
0 @bottom. drive the hips
back.
3
12
input
here
9 0 se
se c
8 ,9 ,1 0
3
12
input
here
90s
8,9,10
3
12
input
here
90s
8,9,10
Trap
Bar/BB
RDL
(tempo
Lying Leg
Curl
DB Single
Arm
Preacher
Curl
Cross
Cable
Triceps
Extension
Sets
Reps
Weight
Rest
Vertical
Lat
Pulldown
(chest
supported)
4
10
input
here
9 0s
4
10
input
here
90s
7,8
7,8,9,
,9,110
0 Aim to pres s ov er th
thee eyes
eyes .
4
10
9 0s
7 ,8 ,9 ,1 0
9 0s
pause for a 2-count at the
7 ,8 ,9 ,1 0
TOP.
Anterior
Delt
Incline
Press
Paused Leg
Extension
Paused
Seated
Leg Curl
Facing
Away
Biceps Curl
Cross
Cable
Triceps
Extension
DB Lateral
Raise
4
10
4
10
10
4
10
4
input
here
input
here
Notes
Exercise
90s
input
here
90s
input
here
90s
Sets
Reps
Weight
Pendulum/
Hack
Squat
4
8
input
here
7 ,8 ,9 ,1 0
DB Low
Incline
Bench
4
10
7 ,8 ,9 ,1 0
Rear Delt
High-Low
Row
4
10
4
10
7,8,9,10
done in the scapular plane.
7,8,9,10
90s
done in the scapular plane.
7 ,8 ,9 ,1 0
here
Sets
Reps
Weight
Overhead
Triceps
Ext (SA)
Overhead
Biceps Curl
(SA)
Leg Press
4
10
4
10
Calf Raise
Rest
RPE
Notes
assess your active range of
motion for lats and line up
the cable appropriately. pull
7 ,8 ,9 ,1 0 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
7,8,9,10
input
here
pause for a 2-count at the
TOP.
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
raise the DB's in the
7,8,9,10 scapular plane, slightly out in
front of the body.
7,8,9,10
Rest
RPE
input
here
9 0s
7 ,8 ,9 ,1 0
input
here
9 0s
7 ,8 ,9 ,1 0
input
here
input
here
input
Notes
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
2-3 min 7,8
7,8,9,
,9,110
0 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
7,8,9,10
90s
done in the scapular plane.
7,8,9,10
90s
9 0s
done in the scapular plane.
7 ,8 ,9 ,1 0
here
Day 3
RPE
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Exercise
Exercise
90s
9 0s
0s
Notes
press to the mid-sternum.
make sure your arm does not
Day 2
Notes
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
2-3 min 7,8
7,8,9,
,9,110
0 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
9 0s
0s
RPE
Day 1
RPE
4
input
here
Rest
Week 8
assess your active range of
motion for lats and line up
the cable appropriately. pull
7 ,8 ,9 ,1 0 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
input
here
Notes
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
2-3 min 7,8
7,8,9,
,9,110
0 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
4
4
3
RPE
Rear Delt
High-Low
Row
Middle Lat
Pull Around
input
here
Rest
DB Low
Incline
Bench
roll
intoyou
internal
when
initiaterotation
(palm
toward floor). squeeze the
biceps across.
3
lineline
up of
thepull
cables
that the
goesso
directly
paralell to the hinge joint at
the elbow.
raise the DB's in the
scapular plane, slightly out in
front of the body.
8,9,10
8,9,10
7 ,8 ,9 ,1 0
7 ,8 ,9 ,1 0
DB Single
Arm
Preacher
Curl
Cross
Cable
Triceps
Extension
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
8,9,10
input
here
9 0s
0s
4
pause for a 2-count at the
TOP.
10
input
here
Trap
Bar/BB
RDL
(tempo
Lying Leg
Curl
Notes
assess your active range of
motion for lats and line up
the cable appropriately. pull
7 ,8 ,9 ,1 0 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
4
9 0s
0s
Rest
90s
RPE
Pendulum/
Hack
Squat
12
Reps
7,8,9,10
Rest
RPE
4
Sets
here
Sets
Rest
Middle Pec
Press
Around
Day 3
RPE
Rest
Vertical
Lat
Pulldown
(chest
supported)
Day 2
press to the mid-sternum.
make sure your arm does not
Exercise
90s
9 0s
0s
Weight
Day 2
Notes
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
2-3 min 7,8,9,
7,8,9,110
0 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
9 0s
0s
lineline
up of
thepull
cables
that the
goesso
directly
paralell to the hinge joint at
8,9,10
the elbow.
raise the DB's in the
scapular plane, slightly out in
front of the body.
8,9,10
Reps
Day 1
RPE
4
input
here
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
8,9,10
Sets
Week 7
assess your active range of
motion for lats and line up
the cable appropriately. pull
7 ,8 ,9 ,1 0 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
input
here
pause for a 2-count at the
TOP.
Exercise
Day 3
RPE
Middle Lat
Pull Around
input
here
90s
3
10
roll
intoyou
internal
when
initiaterotation
(palm
toward floor). squeeze the
biceps across.
Trap
Bar/BB
RDL
(tempo
Lying Leg
Curl
Notes
12
4
9 0s
0s
Rest
Day 1:
RPE
4
Pendulum/
Hack
Squat
7 ,8 ,9 ,1 0
Reps
7,8,9,10
Rest
Notes
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
2-3 min 7,8,9,
7,8,9,110
0 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
9 0s
0s
Sets
here
Sets
RPE
input
here
Day 3
Exercise
Rest
12
Exercise
90s
9 0s
0s
Facing
Away
Biceps Curl
Rest
assess your active range of
motion for lats and line up
the cable appropriately. pull
7 ,8 ,9 ,1 0 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
Day 2
Notes
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
2-3 min 7,8,9,110
0 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
9 0s
0s
Paused
Seated
Leg Curl
Weight
Day 2
4
Day 2
Exercise
Anterior
Delt
Incline
Press
Paused Leg
Extension
Reps
Day 1
RPE
4
input
here
Vertical
Lat
Pulldown
(chest
supported)
Sets
Week 6
assess your active range of
motion for lats and line up
the cable appropriately. pull
7 ,8 ,9 ,1 0 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
input
here
lineline
up of
thepull
cables
that the
goesso
directly
paralell to the hinge joint at
8,9,10
the elbow.
raise the DB's in the
scapular plane, slightly out in
front of the body.
8,9,10
Middle Pec
Press
Around
Day 1
Sets
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
8,9,10
press to the mid-sternum.
make sure your arm does not
Week 5
Exercise
pause for a 2-count at the
TOP.
Exercise
Day 3
RPE
Middle Pec
Trap
Bar/BB
RDL
(tempo
Lying Leg
Curl
90s
3
Day 3
Exercise
Notes
4
4
Week 4
Day 1:
RPE
Day 2
Notes
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
2-3 min 7,8,9,110
0 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
9 0s
0s
Rest
assess your active range of
motion for lats and line up
the cable appropriately. pull
7 ,8 ,9 ,1 0 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
Day 2
Exercise
Week 3
Day 3
RPE
Notes
Exercise
Sets
Reps
Weight
Rest
RPE
Notes
Middle Pec
Press
Around
4
10
input
here
9 0s
0s
7 ,8 ,9 ,1 0
press to the mid-sternum.
make sure your arm does not
roll into internal rotation
when you initiate (palm
toward floor). squeeze the
biceps across.
Middle Pec
Press
Around
4
10
input
here
9 0s
0s
7 ,8 ,9 ,1 0
press to the mid-sternum.
make sure your arm does not
roll into internal rotation
when you initiate (palm
toward floor). squeeze the
biceps across.
Middle Pec
Press
Around
4
10
input
here
9 0s
0s
7 ,8 ,9 ,1 0
press to the mid-sternum.
make sure your arm does not
roll into internal rotation
when you initiate (palm
toward floor). squeeze the
biceps across.
Middle Pec
Press
Around
4
10
input
here
9 0s
7 ,8 ,9 ,1 0
press to the mid-sternum.
make sure your arm does not
roll into internal rotation
when you initiate (palm
toward floor). squeeze the
biceps across.
Middle Lat
Pull Around
4
10
input
here
90s
7,8,9,110
0
s queeze th e armpit down.
Middle Lat
Pull Around
4
10
input
here
90s
7,8
7,8,9,
,9,110
0
s qu
queez
eeze th e armpit down.
Middle Lat
Pull Around
4
10
input
here
90s
7,8
7,8,9,
,9,110
0
s queez
queeze th e armpit down.
Middle Lat
Pull Around
4
10
input
here
90s
7,8
7,8,9,
,9,110
0
s queez
queeze th e armpit down.
Trap
Bar/BB
RDL
(tempo
Lying Leg
Curl
DB Single
Arm
Preacher
Curl
Cross
Cable
Triceps
Extension
4
8
input
here
4 sec negatives, 1 sec pause
2-3 min 7,8,9,110
0 @bottom. drive the hips
back.
3
10
input
here
9 0 ssee c
4
4
10
10
8 ,9 ,1 0
7,8,9,10
input
here
90s
input
here
90s
7,8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Trap
Bar/BB
RDL
(tempo
Lying Leg
Curl
DB Single
Arm
Preacher
Curl
Cross
Cable
Triceps
Extension
4
8
input
here
4 sec negatives, 1 sec pause
2-3 min 7,8,9,
7,8,9,110
0 @bottom. drive the hips
back.
3
10
input
here
9 0 ssee c
4
4
10
10
8 ,9 ,1 0
7,8,9,10
input
here
90s
input
here
90s
7,8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Trap
Bar/BB
RDL
(tempo
Lying Leg
Curl
DB Single
Arm
Preacher
Curl
Cross
Cable
Triceps
Extension
4
8
input
here
4 sec negatives, 1 sec pause
2-3 min 7,8
7,8,9,
,9,110
0 @bottom. drive the hips
back.
3
10
input
here
9 0 ssee c
4
4
10
10
8 ,9 ,1 0
7,8,9,10
input
here
90s
input
here
90s
7,8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Trap
Bar/BB
RDL
(tempo
Lying Leg
Curl
DB Single
Arm
Preacher
Curl
Cross
Cable
Triceps
Extension
4
8
input
here
4 sec negatives, 1 sec pause
2-3 min 7,8
7,8,9,
,9,110
0 @bottom. drive the hips
back.
3
10
input
here
9 0 se
se c
4
10
4
10
8 ,9 ,1 0
7,8,9,10
input
here
90s
input
here
90s
7,8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.