Article Index
Page 5 of 12
| Workout Mass | ||||
| Day | Muscle Group | Exercise | Set x Reps | Recovery Time |
| A | ALL | RUNNING | 5 MIN | 0 |
| A | ABDOMINALS | CRUNCH AT GROUND | 4 X 30 | 30 |
| A | ABDOMINALS | ABDOMINAL AT PARALLELS WITH LEG EXPANDED | 3X15 | 30 |
| A | PECTORALS | DISTENSIONS AT HIGH BENCH | 5 X 6 | 50 |
| A | PECTORALS | CROSSES AT FLAT BENCH | 5 X 6 | 50 |
| A | PECTORALS | PECTORAL MACHINE | 3X7-7-7 | 0 |
| A | DELTOIDS | SLOW FORWARD WITH ROCKER | 5 X 6 | 50 |
| A | DELTOIDS | DELTOID MACHINE | 5 X 6 | 50 |
| A | DELTOIDS | LATERAL RAISE WITH CABLE | 3X7-7-7 | 0 |
| A | QUADRICEPS | SQUAT WITH ROCKER | 5 X 6 | 90 |
| A | QUADRICEPS | HORIZONTAL LEG PRESS | 5 X 6 | 90 |
| A | QUADRICEPS | LEG EXTENSION | 3X7-7-7 | 0 |
| B | ALL | BIKE | 10 MIN | 0 |
| B | LAT | ROWING WITH ROCKER | 5 X 6 | 50 |
| B | LAT | PULLEY | 5 X 6 | 50 |
| B | LAT | LAT MACHINE FORWARD | 3X7-7-7 | 0 |
| B | BICEPS | CURL WITH Z ROCKER | 5 X 6 | 50 |
| B | BICEPS | CURL WITH HANDLEBARS SITTING | 5 X 6 | 50 |
| B | BICEPS | CURL AT LARRY SCOTT | 3X7-7-7 | 0 |