Standard Push-Ups R R R R R R R R R R. Wide Front Pull-Ups R R R R R R R R R R. Military Push-Ups R R R R R R R R R R. Reverse Grip Chin-Ups R R R R R
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1 This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along with the number of reps performed. This is a repeat workout, so for each exercise use the top line for the first round and the bottom line for the second round. W = WEIGHT Standard Push-Ups Wide Front Pull-Ups Military Push-Ups Reverse Grip Chin-Ups Wide Fly Push-Ups Closed Grip Overhand Pull-Ups Decline Push-Ups Heavy Pants WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK Diamond Push-Ups 10 Lawnmowers 11 Dive-Bomber Push-Ups 12 Back Flys CHEST BACK
2 This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along with the number of reps performed. This is a repeat workout, so for each exercise use the top line for the first round and the bottom line for the second round. W = WEIGHT Alternating Shoulder Presses In & Out Bicep Curls Two-Arm Tricep Kickbacks Deep Swimmer s Presses Full Supination Concentration Curls Chair Dips Upright Rows Static Arm Curls Flip-Grip Twist Tricep Kickbacks Two-Angle Shoulder Flys Crouching Cohen Curls Lying-Down Tricep Extensions WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 BONUS ROUND In & Out Straight-Arm Shoulder Flys Congdon Curls Side Tri-Rises SHOULDERS ARMS
3 This routine is performed every week that is not a Recovery week. Use the spaces provided for each exercise to record the number of reps performed. If using a band as a substitute for a pull-up bar, indicate its color along with your rep count. Each pull-up exercise in this workout is performed twice, so for each exercise use the top line for the first round and the bottom line for the second round. While this workout consists of both leg and pull-up exercises, we would like you to record the number of reps you performed for JUST THE PULL-UP EXERCISES. Reverse Grip Chin-Ups Wide Front Pull-Ups WEEK 1 WEEK 2 WEEK 3 WEEK 5 WEEK 6 Closed Grip Overhand Pull-Ups Switch Grip Pull-Ups Reverse Grip Chin-Ups Wide Front Pull-Ups WEEK 7 WEEK 9 WEEK 10 WEEK 11 WEEK 12 Closed Grip Overhand Pull-Ups Switch Grip Pull-Ups LEGS BACK
4 This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for each exercise to record the number of reps and the weight lifted (where applicable). If using a band, indicate its color along with the number of reps performed. W = WEIGHT WEEK 5 WEEK 6 WEEK 7 WEEK 10 WEEK 12 Slow-Motion 3-in-1 Push-Ups In & Out Shoulder Flys Chair Dips Plange Push-Ups 05 Pike Presses 06 Side Tri-Rises 07 Floor Flys 08 Scarecrows 09 Overhead Tricep Extensions 10 Two-Twitch Speed Push-Ups 11 Y-Presses 12 Lying Tricep Extensions 13 Side-to-Side Push-Ups 14 Pour Flys 15 Side-Leaning Tricep Extensions 16 One-Arm Push-Ups 17 Weighted Circles 18 Throw the Bomb 19 Clap or Plyo Push-Ups 20 Slo-Mo Throws 21 Front-to-Back Tricep Extensions 22 One-Arm Balance Push-Ups 23 Fly-Row Presses 24 Dumbbell Cross-Body Blows CHEST, SHOULDERS TRiceps
5 This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for each exercise to record the number of reps and the weight lifted (where applicable). If using a band, indicate its color along with the number of reps performed. W = WEIGHT WEEK 5 WEEK 6 WEEK 7 WEEK 10 WEEK 12 Wide Front Pull-Ups Lawnmowers Twenty-Ones One-Arm Cross-Body Curls 05 Switch Grip Pull-Ups 06 Elbows-Out Lawnmowers 07 Standing Bicep Curls 08 One-Arm Concentration Curls 09 Corn Cob Pull-Ups 10 Reverse Grip Bent-Over Rows 11 Open Arm Curls 12 Static Arm Curls 13 Towel Pull-Ups 14 Congdon Locomotives 15 Crouching Cohen Curls 16 One-Arm Corkscrew Curls 17 Chin-Ups 18 Seated Bent-Over Back Flys 19 Curl-Up/Hammer Downs 20 Hammer Curls 21 Max Rep Pull-Ups 22 Superman 23 In-Out Hammer Curls 24 Strip-Set Curls BACK BICEPS
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Standard Push-Ups R R R R R R R R R R. Wide Front Pull-Ups R R R R R R R R R R. Military Push-Ups R R R R R R R R R R. Reverse Grip Chin-Ups R R R R R
This routine is performed during weeks 1, 2, 3, 9, and. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate
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