Robert Pawelski Workout Day 1

Dynamic Warm up
Frankensteins 2 x 6 steps Toe Touches 2 x 6 steps Quad Pulls 2 x 6 steps Knee to Chest 2 x 6 steps Hip Cradle 2 x 6 steps Salute 2 x 6 steps Side Lunge Squat 2 x 6 steps

Core Lifts
Bench Press DB Shoulder Press 8 x 75% 8x

2 minute Rest Between Each Set

6 x 80% 8x 4 x 85% 8x 2 x 90%

Auxiliary Lifts
3 way Push Ups SB Flat DB Fly Shoulder Combo 10x 10x 10x 10x 10x 10x 10x 10x 10x 10x

BB Shurg/Upright Row 10x Body Dips Tricep Push Down 2 Way Raise 10x 10x 10x

Cool Down
Upper Body Static Stretch Lower Body Static Stretch
Triceps 1 x 20 sec Biceps 1 x 20 sec Pecs 1 x 20 sec Hamstring 1 x 20 sec Quads 1 x 20 sec Calfs 1 x 20 sec

Robert Pawelski Workout Day 2

Dynamic Warm up
Frankensteins 2 x 6 steps Toe Touches 2 x 6 steps Quad Pulls 2 x 6 steps Knee to Chest 2 x 6 steps Hip Cradle 2 x 6 steps Salute 2 x 6 steps Side Lunge Squat 2 x 6 steps

Core Lifts
Parallel Squat Lat Pull Down 8 x 75% 8x

2 minute Rest Between Each Set

6 x 80% 8x 4 x 85% 8x 2 x 90%

Auxiliary Lifts
Chin Ups 24 Glute Ham Lunges 4 way Calf Reverse Fly Cable Row Biceps 10x 10x 10x 10x 10x 10x 10x 10x 10x 10x 10x 10x

Cool Down
Upper Body Static Stretch Lower Body Static Stretch
Triceps 1 x 20 sec Biceps 1 x 20 sec Pecs 1 x 20 sec Hamstring 1 x 20 sec Quads 1 x 20 sec Calfs 1 x 20 sec