Article Index
Page 6 of 12
| Workout Force | ||||
| Day | Muscle Group | Exercise | Set x Reps | Recovery Time |
| A | ALL | RUNNING | 5MIN | 0 |
| A | PECTORALS | DISTENSIONS FLAT BENCH | 5 X 12-10-8-6-4 | 90 |
| A | PECTORALS | DISTENSIONS HIGH BENCH | 5 X 12-10-8-6-4 | 90 |
| A | TRICEPS | DISTENSIONS WITH Z ROCKER SITTING | 5 X 12-10-8-6-4 | 90 |
| A | TRICEPS | DISTENSIONS WITH HANDLEBARS SITTING | 5 X 12-10-8-6-4 | 90 |
| B | ALL | BIKE | 5MIN | 0 |
| B | LAT | PULLEY | 5 X 12-10-8-6-4 | 90 |
| B | LAT | ROWING WITH ROCKER | 5 X 12-10-8-6-4 | 90 |
| B | DELTOIDS | SLOW BACKWARD WITH ROCKER | 5 X 12-10-8-6-4 | 90 |
| B | DELTOIDS | DELTOID MACHINE | 5 X 12-10-8-6-4 | 90 |
| B | QUADRICEPS | SQUAT WITH ROCKER | 5 X 12-10-8-6-4 | 90 |
| B | QUADRICEPS | HORIZONTAL LEG PRESS | 5 X 12-10-8-6-4 | 90 |