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DAY 1 : Workout A

EXERCISE
EXERCISE 1A
EXERCISE 1B
EXERCISE 2A
EXERCISE 2B

EXERCISE 3A
EXERCISE 3B

BARBELL BENCH PRESS


BARBELL BENTOVER ROW
DUMBBELL OVERHEAD PRESS
PULLUP
DIP
BARBELL CURL

SETS

REPS

REST

2-3 min

50

2-3 min

46

1-2 min

14

1-2 min

50

1-2 min

1-2 min

26

For each A and B exercise pairing, go back and forth between the two moves one set
at a timesimilar to a superset, only with full rest between exercises.

DAY 2 : Workout B

EXERCISE
EXERCISE 1A
EXERCISE 1B
EXERCISE 2A

FRONT SQUAT
HANGING LEG RAISE
DEADLIFT

SETS

REPS

REST

8*

2-3 min

10

1-2 min

12-10-8

2-3 min

EXERCISE 2B

STANDING CALF RAISE

20-15-10

2-3 min

EXERCISE 3A

WALKING LUNGE

10 PER LEG

1-2 min

10-12

1-2 min

EXERCISE 3B

SEATED LEG CURL

68

72

50

64

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