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    tyabrahams
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    Download as xlsx, pdf, or txt
    1 views2 pages

    Spring Program

    Uploaded by

    tyabrahams

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 2

    CHEST ARMS

    Superset #1 Superset #1
    Incline BB: (15x15x12x12x10) Machine Preacher Curls: (4x10, 4-5 sec)
    Incline Plate Squeeze: (5x5) Reverse Tri-Extension: (4x15)
    Superset #2 Superset #2
    DB Bench: (15x15x12x12) BB Curls: (4x20, 10 close & 10 wide)
    DB Pull Over Press: (4x8-10) Machine Tricep Press: (4x10)
    Superset #3 Superset #3
    Flat DB Flies: (12x12x10x10) DB Zottman Curls: (4x10)
    Landmine Press: (4x10-12) V-Bar Cable Tri-Pushdowns: (4x12)
    Superset #4 Superset #4
    High Cable Fly: (4x5L-5R-5Both) Cable Reverse Curls: (4x10-12)
    Low Cable Fly: (4x5L-5R-5Both) Overhead Rope Tri-Extensions: (4x12-15)
    Cardio Cardio
    Treadmill 30 mins Treadmill 30 mins
    Abs Abs
    Side Oblique Crunches: (4x15 each) Side Oblique Crunches: (4x15 each)
    Feet-On-Wall Plank: (4x30sec) Feet-On-Wall Plank: (4x30sec)
    Hanging Oblique Raises: (4x30sec) Hanging Oblique Raises: (4x30sec)
    Lying Leg Raises: (4x30sec) Lying Leg Raises: (4x30sec)
    Heel Touches: (4x30sec) Heel Touches: (4x30sec)
    Toe-Touch Sit Ups: (4x30sec) Toe-Touch Sit Ups: (4x30sec)
    SPRING SHRED
    BACK Shoulders
    Superset #1 Superset #1
    Smith Machine Rows: (15x15x12x12x10) DB Shoulder Press: (15x12x12x10x8)
    Seated Neutral Cable Rows: (12x12x10x10x8) Seated DB Shrugs: (5x10, 4 pause, 6 regular)
    Superset #2 Superset #2
    Cable Wide Grip Rows: (4x15, 5 slow 5 fast 5 slow) Standing Military Press: (12x12x10x10x8)
    Lat Press Downs: (12x12x10x10x8) BB Rear Delt Rows: (4x15)
    Superset #3 Superset #3
    Wide Grip Lat Pulldowns (15x12x12x10x10) Cable Side Raises: (4x12 each side)
    DB Double Row (5x10-12) Cable Front Raises: (4x12 each side)
    Superset #4 Superset #4
    BB Deadlift: (12x10x10x8) One-Arm Arnold DB Press: (5x10-12)
    Underhand Lat Pulldowns: (12x12x10x10) James Harrison DB Flies: (5-10-12)
    Cardio Cardio
    Treadmill 30 mins Treadmill 30 mins
    Abs Abs
    Side Oblique Crunches: (4x15 each) Side Oblique Crunches: (4x15 each)
    Feet-On-Wall Plank: (4x30sec) Feet-On-Wall Plank: (4x30sec)
    Hanging Oblique Raises: (4x30sec) Hanging Oblique Raises: (4x30sec)
    Lying Leg Raises: (4x30sec) Lying Leg Raises: (4x30sec)
    Heel Touches: (4x30sec) Heel Touches: (4x30sec)
    Toe-Touch Sit Ups: (4x30sec) Toe-Touch Sit Ups: (4x30sec)

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