Triple H Workout v.

2 BODYPART EXERCISE SETS REPS

WEDNESDAY Thighs Leg extensions 3 20-15 Leg presses 3 20-15 Hack squats 2 20-15 Hamstrings Lying leg curls 3 20-15 Standing leg curls 3 20-15 Adductor machine 2 20 Calves Standing calf raises 3 15-10 Seated calf raises 3 15-10 Abs Lying leg raises 3 to failure THURSDAY Chest Incline bench presses 3 12-8 Flat dumbbell presses 3 12-8 Incline dumbbell flyes 3 12-8 Pec-deck flyes or crossovers 3 12-8 Biceps Cambered-bar curls 3 12-8 Standing alternate curls 3 12-8 Preacher curls 3 12-8 Abs Crunches 3 to failure SATURDAY Back Rear lat pulldowns 3 12-8 Front lat pulldowns 3 12-8 Barbell rows 3 12-8 Machine or T-bar rows 3 12-8 Rear delts Bent laterals 3 12-8 Lower back 3/4 deadlifts 3 15-10 SUNDAY Shoulders Smith machine 3 12-8

or dumbbell presses Seated side laterals 3 12-8 Wide-grip upright rows 3 12-8 Dumbbell shrugs 3 15-10 Neck Raises to front 2 15 Raises to back 2 15 Triceps Triceps pushdowns 3 15-10 Lying triceps extensions 3 15-10 Dips or 3 15-10 close-grip bench presses Abs Roman-chair situps 3 to failure Notes: * Warm up for 15-20 minutes on a stationary bike before each workout. * Perform two warm-up sets of the first exercise for each bodypart except abs and neck. * Take the first two working sets almost to failure. * Take the third set to failure and beyond, utilizing forced reps. HHH's Returning workout :
Shoulders and Triceps --------------------*All 4 x 12 10 8 6 Military Press Side Lat Raises Front Lat Raises Shrugs French Press pushdowns Legs and Calfs ------------*All 15-10 Smith Squats Legs Press Leg Extentions Ham's Curls S.L Deadlifts

Calf Raises Back and Rear Lats -----------------*4 x 12 10 8 6 Barbell Rows Lat Pulldowns Cable Rows V-Bar Pulldowns 3/4 Deadlifts *3-15-10 Rear Lat Raises Rear Lat Flyes Chest and Biceps ---------------*4 x 12 10 8 6 Bench Press Incline Bench Cable X-Overs Bench Flyes *2 x 10 8 6 Dumbell Curls Barbell Curls Concentration Curls Hammer Curls Suggested workout : If you plan on training as a natural I would suggest this.. It covers everything, pretty perfectly balanced. Monday ------Legs and Calfs ------------*3 x 8-12 Barbell Squats Legs Presses S.L Deadlifts Ham's Curls *15-20 Stand Calf Raises Seated Calf Raises Tuesday -------

Shoulders and Abs ----------------*8-12 Military Press Upright Rows Lats Raises Shrugs *15-20 Weight Leg Raises Weight Crunches Thursday -------Back and Biceps --------------*8-12 Barbell Deadlifts Barbell Rows Chins/Pulldowns Cable Rows Dumbell Curls Barbell Curls Friday ----Chest and Triceps ----------------*8-12 Incline Bench Flat Bench Cable X-Over Incline Flyes French Press Pushdowns