Page 7 - Workout plan rough draft-converted(2)

3.(Incline 1 Arm Dumbell Press) Standard Pyramid Style (Increasing

the weight and Decreasing the reps each set)

Weight ____ ____ ____

Reps 10-12 8-10 6-8 (each Arm) (rest 1.5 minute between sets)

4.(Behind the Back Cable Lateral Raises) Standard Sets (Pick a weight
and stick with it for all 3 sets)

Weight ____ ____ ____

Reps 10-12 10-12 10-12 (rest 1 minute between sets)

5.(Face Pulls) Standard Sets (Pick a weight and stick with it for all 3

sets)

Weight ____ ____ ____

Reps 10-12 10-12 10-12 (rest 1 minute between sets)

6.(Barbell Rollout) 3 sets of 15 ( rest 1 minute between sets)

Phase 1 Day 4 – pull (Lower Body)

1. (Glute Ham Raises) Standard Sets (Pick a weight and stick with it for
all 3 sets)

Weight ____ ____ ____