1:1:2

Description 1:1:2 is a volume and strength workout thru a 3 week cycle. The rst two weeks has the work load that allows repetition range between 8-12 (in some exercises and a set range of 3. The third week is focusing on building up maximum strength and has the work load that allows a repetition range between 3-6 (in some 3x8-8) and a set range of 3. The warm up should be similar to the work out execution to make sure the area being trained is warm and ready. Monday - Chest with abs Incline Dumbbell Press 3x8-12 (2: 3x3-6) Flat Barbell Bench Press 3x8-12 (2: 3x3-6) Wide Grip DipsDips 3x8-12 (2: 3x3-6) Incline Dumbbell Fly 3x15 (2: 3x6-8) Cable Fly 3x15 (2: 3x6-8) Abs x 3 (Lower, Full and Side) Tuesday - Back & Biceps Pull ups 3xMax (2: 3x3-6 weighted) Lat pull rows 3x8-12 (2: 3x3-6) V-rows 3x8-12 (2: 3x3-6) Dumbbell Shrugs 3x8-12 (2: 3x3-6) Barbell Curls 3x8-12 (2: 3x3-6) Hammer Curls 3x8-12 (2: 3x3-6) Wednesday - Cardio & Core Jumping Rope Basketball Plank sets and other core stabilization training. Thursday - Legs Squats 3x8-12 (2: 3x3-6) Romanian Dead Lift 3x8-12 (2: 3x3-6) Dumbbell Lunges 3x8-12 (2: 3x3-6) Leg Press 3x8-12 (2: 3x3-6) Calf Press 3x12-15 (2: 3x6-8) Seated Calf 3x12-15 (2: 3x6-8) Friday - Arms with Abs Close grip dips 3x8-12 (2: 3x3-6) Close Grip Bench 3x8-12 (2: 3x3-6) Cable Push Downs 3x8-12 (2: 3x3-6) Dumbbell Shoulder Press 3x8-12 (2: 3x3-6) Lateral raises 3x8-12 (2: 3x3-6) Inverted Flys 3x8-12 (2: 3x3-6) Abs x 3 (Lower, Full and Side)