Article Index

 

Training 3
Day Muscle Group Exercise Set x Reps Recovery Time
A PECTORALS PECTORAL 1 X 30 1.30
A     1 X 20 (LOADING) 1.30
A     1 X 10 (LOADING) 1.30
A     4 X 4 (SLOW) 1.30
A PECTORALS BENCH 1 X 12 (LARGE GRIP) 1.30
A     1 X 12 (NORMAL GRIP) 1.30
A     1 X 12 (TIGHT GRIP) 1.30
A     4 X 4 (EXPLOSION PUSH) 1.30
A BICEPS CURL STANDING 1 X 20 1.30
A     1 X 15 1.30
A     1 X 10 1.30
A   (ALTERNATE HANDLE WIDE AND MEDIUM) 3-4 X 4 1.30
A BICEPS CURL SITTING 5+5+5+5 (TURN THE CUFFS) 1.30
B LAT LAT BACKWARD 1 X 30 1.30
B     1 X 20 1.30
B     1 X 10 1.30
B LAT LAT FORWARD 4 X 4 1.30
B LAT ROWING ROCKER (REVERSE GRIP) 1 X 12 1.30
B   (NORMAL GRIP) 1 X 12 1.30
B   (TIGHT GRIP) 1 X 12 1.30
B   PULLEY 4 X 4 1.30
B TRICEPS PULLEY 1 X 30 1.30
B     1 X 20 1.30
B     1 X 10 1.30
B   (WITH ROPE) 4 X 4 1.30
B TRICEPS PARALLEL 5-4 X 5 1.30
C LEGS SQUAT 1 X 30 1.30
C     1 X 20 1.30
C     1 X 10 1.30
C     4 X 4 1.30
C LEGS LEG CURL 2 X 20 1.30
C     4 X 4 1.30
C LEGS CALF SITTING 4 X 15 (UNLOADING) 1.30
C LEGS CALF STANDING 3 X 6 (SLOW WITH STOP IN HIGH) 1.30
C SHOULDERS SLOW AT MULTIPOWER (TAKING AWAY FORWARD) 1 X 12 1.30
C   (TAKING AWAY BACKWARD) 1 X 12 1.30
C   (TAKING HOLD NEXT) 1 X 12 1.30
C SHOULDERS LATERAL OPENING 5+5+5+5 (KEEPING THE LOAD) 0.10