Back and Biceps
  1. Wide Grip Lat Pulldown
  2. Seated Cable Row
  3. Reverse Pulldown– into biceps
  4. Barbell Curl
  5. Preacher Curl
  6. Cable Crunch
    1. Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
  7. Decline Oblique Situp 3, 2x
    1. Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
Do the following amount of reps, according to the week in each phase:
Week
Reps
1
12-15 Every set to failure, last set of each exercise: Pause Set
2
9-11 Every set to failure, last set of each exercise: Pause Set
3
6-8 Every set to failure, last set of each exercise: Drop Set
4
3-5 Every set to failure, last set of each exercise: Drop Set

 

Return to:

Geek To Freak: Intro

Geek To Freak: Workouts

Related Post
Comments

Leave a Reply

Your email address will not be published. Required fields are marked *