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1. Deadlift 4 3-5
3. Weighted Chin Up 3 6
4. Dumbbell Row 3 8
5. Face Pull 3 12
6. Barbell Curl 4 10
Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some
heavy bag intervals, speed bag intervals, or sparring.
3. Weighted Dips 3 6
5. Lateral Raise 3 12
3. Leg Press 3 6
4. Hip Thrust 3 8
5. Leg Extension 3 12
2. Push Ups 4 12
5. Triceps Dips 3 15
6. Skullcrushers 3 12
Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some
heavy bag intervals, speed bag intervals, or sparring.
1. Front Squat 4 8
4. Hyperextensions (Glute) 3 15
5. Leg Curl 3 12
1. Pull Ups 3 12
2. Inverted Rows 3 15
5. Dumbbell Curl 3 15
6. Preacher Curl 3 12
Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some
heavy bag intervals, speed bag intervals, or sparring.
Rest and recovery is very important to building muscle and getting lean. Take this day to re-
group. Prepare your meals for the following week. And spend some time with your friends and
family.
Ab Crunch 4 15
Bicycle 4 15 Each
Sit Up 4 15
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