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    Mohamed Abdulla
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    Exercise bench press, shoulder press, behind-the-neck press, cuban press, triceps dips. Superset with Lateral raise, front raise, rear-delt, flye, overhead press.

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    Exercise bench press, shoulder press, behind-the-neck press, cuban press, triceps dips. Superset with Lateral raise, front raise, rear-delt, flye, overhead press.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    29 views1 page

    Exercise

    Uploaded by

    Mohamed Abdulla
    Exercise bench press, shoulder press, behind-the-neck press, cuban press, triceps dips. Superset with Lateral raise, front raise, rear-delt, flye, overhead press.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 1

    Exercise Bench Press* Dumbbell Shoulder Press Behind-the-neck Press Cuban Press** Triceps Dips -superset with-Lateral Raise

    Lateral Raise, Front Raise, Rear-delt, Flye, Overhead Press***

    Sets 4 4 4 4 4 4 3

    Reps 5/4/3/10 10 10 10 10 12 8

    Weight

    Back Squat* Front Squat 45-degree Single-leg Leg Press** Calf Raise -superset with-Hanging Leg Raise Ab-wheel Rollout Weighted Pullup* Dumbbell Single-arm Row Body-weight Row Incline Dumbbell Curl Zottman Curl, Cross-body Curl, Pronated Curl**

    4 4 4 4 4 4 4 4 4 4 4

    5/4/3/10 10 10 12 12 10 5/4/3/10 12 10 10 8

    incline Dumbbell Bench Press* Dumbbell Bench Drop (3 inclines)** Cable Flye (high to low) Close-grip Bench Press Triceps Pushdown, Triceps Dip, Narrow-hands Pushup***

    4 4 4 4 4

    6+6 6+6+6 10 10 8

    Deadlift* Romanian Deadlift Zercher Squat Weighted Incline Situp Barbell Land Mine** Flexibility

    4 4 4 4 4 Static Stretch
    75% of W1RM 75% of W1RM

    5/4/3/10 10 12 10 20 Foam Roll

    60% of W1RM

    65% of W1RM

    Set 1

    Set 2

    Set 3

    Set 4

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