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146

Source Photo

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Routine #1

Chest/Back Strip Sets

1. Bench Press (Barbell/Dumbbell)

x 20—» warm up

1. Seated Cable Rowing,

x 20—» warm up

x8 x10 > x8 x10

x84 x10 x8— x10

2. Incline Dumbbell Press :

Barbell or Dumbbell) ‘eae

ad aie x10 x10

x85 x10 > 2 ns i

x84 x10 oé— eat

3. Butterfly (Regular Peck)

3. Bent-Over Row (T-Bar Row)

x8— x10

x10—> x10

x8— x10

x8— x12

x8— x10

x64 x4

Calves - Strip Set

4, Seated Calf Raises 5. Standing Calf Raises

xB x10 x10 —. x10—

x8— x10

x 8 x10

Training Tips: Cable Row, etc. This basic principle can also be

1, Substitute exercises will be shown throughout in

brackets beside the suggested exercises! You will

“have to determine which exercise you feel the

most comfortable with. You may also utilize a sub-

, stitute exercise to compensate for any injuries.

3 2.1 you do not have a training partner and want to

_ minimize your time spent in the gym, my sugges-

tion, and personal preference, is to Super Set your

. Strip Sets ie: do one Strip Set of Bench Press

intmediately followed by one Strip Set of Seated

applied to many of the following workouts.

Depending on your time schedule and the avail-

ability of a training partner, you may choose to

“flipflop" from one body part to another. This

method will allow you to eliminate rest periods

that are necessary when completing continuous

Sets of the same body part.

3.Photocopy as many of these workout pages as

Possible. This will become your Personal Training

Journal and will help you plan your goals for the

next cycle,

Scanned with CamScanner

Page in WORD

Routine #1

Chest/Back Strip Sets

1. Bench Press (Barbell/Dumbbell)

2. Incline Dumbbell Press

(Barbell or Dumbbell)

3. Butterfly (Regular Peck)

x 20 > warm up

x8> x 10

x8> x 10

x8> x 10

x87 x 10

x8> x 10

x8>_ sx 10

x8 x 10

x8> x 10

Calves-Strip Set

4

Seated Calf Raises

x8> x 10

x87 x 10

x89 x 10

. Seated Cable Rowing

x 20> warm up

x8> x 10

x8>_ x 10

. Lat Pulldown - Front or Rear

(wide grip chins)

xl07 x 10

x8 > x12

x6 > x14

3. Bent-Over Row (T-Bar Row)

xl0>__ sx :'10

x8 > x 12

x67 x14

Standing Calf Raises

x10 > x l0>

Training Tips:

Substitute exercises will be shown

throughout in brackets beside the suggested

exercises! You win have to determine

which exercise you feel the most

comfortable with. You may also utilize a

substitute exercise to compensate for any

injuries.

If you do not have a training partner and

want to minimize your time spent in the

gym, my _ suggestion and personal

preference, is to Super Set your Strip Sets

ic: do one Strip Set of Bench Press

immediately followed by one Strip Set of

Seated cable Row, etc. This basic principle

can also be applied to many the following

workouts. Depending on your time schedule

and the availability of a training partner,

you may choose to "flip-flop" from one

body part to another. This method will

allow you to eliminate rest periods that are

necessary when completing continuous sets

of the same body part.

Photo copy as many of these workout pages

as possible. This will become your Personal

Training Journal and will help you plan

your goals for the nod cycle.

146

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