day 1: chest...incline dumbbell curl triceps pushdown--8 10 day 2: back exercise sets reps deadlift...
TRANSCRIPT
![Page 1: DAY 1: CHEST...INCLINE DUMBBELL CURL TRICEPS PUSHDOWN--8 10 DAY 2: BACK EXERCISE SETS REPS DEADLIFT OVERHAND BENT-OVER BARBELL ROW CLOSE-GRIP CABLE PULLDOWN TRX FACE PULL 4 3 3 3 10](https://reader036.vdocuments.net/reader036/viewer/2022062603/5f0504837e708231d410d9a8/html5/thumbnails/1.jpg)
DAY 1: CHESTEXERCISE SETS REPS
BENCH PRESS
INCLINE DUMBBELL PRESS
DIP
HANGING LEG RAISE
4
3
3
3-ROUND SET
3
5
8
10
INCLINE DUMBBELL CURL
TRICEPS PUSHDOWN
-
-
8
10
DAY 2: BACKEXERCISE SETS REPS
DEADLIFT
OVERHAND BENT-OVER BARBELL ROW
CLOSE-GRIP CABLE PULLDOWN
TRX FACE PULL
4
3
3
3
10
10
12
12
RUSSIAN TWIST
DUMBBELL HAMMER CURL
3-ROUND SET
-
10
8
EZ-CURL BAR FRENCH PRESS - 8
![Page 2: DAY 1: CHEST...INCLINE DUMBBELL CURL TRICEPS PUSHDOWN--8 10 DAY 2: BACK EXERCISE SETS REPS DEADLIFT OVERHAND BENT-OVER BARBELL ROW CLOSE-GRIP CABLE PULLDOWN TRX FACE PULL 4 3 3 3 10](https://reader036.vdocuments.net/reader036/viewer/2022062603/5f0504837e708231d410d9a8/html5/thumbnails/2.jpg)
DAY 3REST
DAY 4: SHOULDERSEXERCISE SETS REPS
OVERHEAD PRESS
DUMBBELL LATERAL RAISE
REAR DELT FLY
ALTERNATING FRONT DUMBBELL RAISE
4
3-ROUND SET
-
-
10
10
10
10
BARBELL DRAG CURL
L-SIT HOLD
3-ROUND SET
-
10
10
TRX TRICEPS PRESS - 10
DAY 5: LEGSEXERCISE SETS REPS
BACK SQUAT
LEG PRESS
SEATED LEG CURL
SEATED LEG EXTENSION
4
3
SUPERSET
-
8
10
12
12
ONE-ARM FARMER’S WALK
REVERSE BARBELL CURL
3-ROUND SET
-
30 SECPER SIDE
10
CLOSE-GRIP BENCH PRESS - 10