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Example routine A
2 min rec after first circuit, no rest between exercises, move you slowly---3 circuits
You can also shared these routines.
bench press 6 slow
weighted pull up 4 slow in eccentric
seated military press (barbell) 5 expl in concentric phase
biceps curl 6
french press 6
squat 6
weighted sit up 20.
routine B
incline bench press 6
wide lat machine 5
high row barbell 6
biceps low cable 6
triceps high cable 6
leg extension 8
crunch high cable 15
routine C
super set:
repeat 2/3 times
barbell bench press 4
flying db incl bench 6
super set:
repeat 2/3 times
pulley 5
pullover 6
abd and back super sets
routine D
super sets
repeat 2/3 times
shoulder press db 6
reverse flying db 10
super set
repeat 2/3 times
alternate db seated curl 6
one arm seated triceps 8
routine E
super set 2/3 times:
one arm shoulder press 6
shrugs two dbs 8
super set 2/3 times
squat 6
leg extension 6
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Linear Mode
