WORK TO MAX

CARBS / PROTEIN IMMEDIATELY AFTER

GLOVES

chest / tricep
1) Dumbell Bench Press: 3 sets of 8, raise the weight 5 lbs each set
2) Incline Dumbell Bench Press: 3 sets of 8, keep weight, but do the highest possible
weight u can, almost to failure
3) Flies, use the machine, 3 sets of 8 highest weight u can

5) Tricep push down, forearms face down

6) Tricep push down, forearms face up
7) Tricep push, back to cushion, arms over head, push
8) Kickbacks
9) Dips
10) Arms up, weight behind back

11) Dumbbells, L o _| up
12) Dumbbell deadlift, slow drop
13) Dumbbell lift out - o -, lift straight | o |, punch
14) Shrugs

bicep / back
14) barbell curls face up, face down
15) incline curls, regular and hammer
16) lat pulldowns
17) back pulls
18) deadlift, opposite grips, bent knees

legs
19) squats, 3 sets of 6
20) Hack squats, 3 sets 6
21) Hamstring curls, 3 sets 10
22) one leg on chair, lunges, 3 sets of 10 each
23) calves, weight on shoulder, lift with calves, 8 with feet pointed out, mid, and in