SLD x 6
Hammer curl x 6 High pull x 6 Front Squat x 6 Press x 6 Pull apart with reverse lunge x 6 Single band attached
5 sets: — RDL x 8 (tough) / rest 20s — Bent DB Reverse Fly x 12 / rest 20s — Lateral DB Shoulder Raise / rest 90s + 4 sets: — Hip Thrust x 15 / rest 20s (tough)--
Hammer Curl x 10 per arm / rest 20s — Banded Tricep Ext x -LSB-...]
Not exact matches
Chin ups — 3 sets to failure Bent rows / Deadlifts (alternate each week)-- 2 - 3 warm up sets then 2
x 5 - 8 reps Wide grip lat pull - downs 2 work sets, 8 reps EZ
curls — 2 sets,8 - 10 reps
Hammer dumbbell
curls — 2 sets, 8 reps Crunches — 3 sets, 25 reps
Dumbbell incline bench press 2
x 10 - 15 Barbell Squats 2
x 10 - 15 Hyperextension 2
x 10 - 15 Dumbbell side raises 2
x 10 - 15 Dumbbell «
Hammer»
curls 2
x 10 - 15 Nnarrow grip bench press 2
x 10 - 15 Pulldowns 2
x 10 - 15 Circuit workout 3 — Friday
Hammer machine bench press 1
x 15 - 20 Smith machine squats 1
x 15 - 20 Hyperextension 1
x 15 - 20 Pull downs 1
x 15 - 20 Biceps Dumbbell
Curls 1
x 15 - 20 «Skull crushers» 1
x 15 - 20 Dumbbell Shoulder press 1
x 15 - 20
Deadlifts 2
x 5 abs 3
x 15 - 20 reps with a plate on your chest Rows 2
x 4 - 8reps (do variations of barbel and dumbbell rows on alternate weeks) Pull downs 3 to failure Wide grip
curls 2
x 8 - 12 reps
Hammer curls 2
x 8 - 12reps
Weighted Chins: 2 sets
x 8 — 10 reps
x 1 Drop Set Bodyweight Weighted Dips: 3 sets
x 8 — 10 Reps
x 1 Drop Set Bodyweight Preacher
Curl: 2 sets
x 8 — 10 reps
Hammer Strength Chest Press: 3 sets
x 8 — 10 Reps Pallof Press: 3 sets
x 12 reps Dumbbell Pullovers: 2 sets
x 8 — 10 Reps Plyo - Push Ups: 3 Sets to Failure
trap - bar bent - legged deadlift 1
x 15 - 20 followed immediately by Rader chest pull 1
x 20 rest 5 minutes supine leg
curl 1
x 10 - 15 seated calf raise 1
x 15 - 20 D.A.R.D. raise 1
x 8 - 12 barbell side bend 1
x 8 - 12 barbell bench press 1
x 8 - 12 chin - up or pull - down 2
x 8 - 12 military barbell overhead press 2
x 8 - 12 shrug 2
x 8 - 12 close - grip bench press 2
x 8 - 12 standing biceps
curl with straight bar and arm blaster 1
x 8 - 12
hammer curl 1
x 8 - 12 crunch 1
x 15 - 20 reverse crunch 1
x 10 - 15
bent - legged deadlift with Olympic bar 2
x 8 - 10 followed immediately by light dumbbell pullover 2
x 15 rest 5 minutes after both sets one - legged calf raise 1
x 15 - 20 D.A.R.D. raise 1
x 8 - 10 leg press on angled leg press machine 1
x 10 - 12 dumbbell bench press 1
x 8 - 10 incline dumbbell flye 1
x 8 - 10 pullover 1
x 8 - 10 barbell row with underhand grip 1
x 8 - 10 dumbbell overhead press with 1 dumbbell 1
x 8 - 10 shrug 1
x 6 - 8 seated overhead triceps dumbbell extension 1
x 8 - 10 standing biceps
curl with straight bar and arm blaster 1
x 8 - 10
hammer curl 1
x 8 - 10 crunch 1
x 15 - 20
FIRST incline press using thick bar 1
x 8 - 10 incline dumbbell flye 1
x 15 - 20 incline press using thick bar 1
x 8 - 10 dumbbell bench press 1
x 8 - 10 flat bench dumbbell flye 1
x 15 - 20 dumbbell bench press 1
x 8 - 10 front pulldown or chin 1
x 8 - 10 stiff - arm pulldown 1
x 15 - 20 front pulldown or chin 1
x 8 - 10 one dumbbell pullover drop set of 3
x 8 close - grip bench press 1
x 8 - 10 pushdown with rope handle 1
x 15 - 20 close - grip bench press 1
x 8 - 10 seated overhead (one - arm) extension drop set 3
x 8 incline or hanging kneeups 1
x 8 - 10 ab - bench crunch 1
x 15 - 20 incline or hanging kneeups 1
x 8 - 10 SECOND [2] dumbbell upright row 1
x 8 - 10 standing forward - lean lateral raise 1
x 15 - 20 [2] dumbbell upright row 1
x 8 - 10 dumbbell (two - arm) press drop set 3
x 8 incline one - arm dumbbell lateral 1
x 8 bent - over dumbbell lateral drop set 3
x 8 dumbbell (two - arm) row on high bench 1
x 8 - 10 seated bent - arm bent - over dumbbell lateral 1
x 15 - 20 dumbbell (two - arm) row on high bench 1
x 8 - 10 one - arm dumbbell row 1
x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1
x 15 - 20 standing dumbbell
curl w arm - blaster 1
x 8 - 10 spider
curl with E-Z
curl bar 1
x 15 - 20 cable
curl with straight bar 1
x 8 - 10 incline (two - arm)
curl drop set 3
x 8 incline (two - arm)
hammer curl drop set 3
x 8 rotator cuff with ShoulderHorn and dumbbells 1
x 8 - 10 hang from chinning bar'til failure THIRD front squat 1
x 6 - 8 leg extension 1
x 15 - 20 front squat 1
x 6 - 8 sissy squat 1
x 8 - 10 supine leg
curl 1
x 15 - 20 leg press on angled leg press 1
x 8 - 10 stiff - legged deadlift 1
x 8 - 10 immediately followed by back extension 1
x 30 - 50 (no weight) 5 minute rest leg press calf raise 1
x 20 leg press calf raise 1
x 15 standing calf raise 1
x 12 - 15 seated calf raise 1
x 12 - 15 D.A.R.D raise 1
x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
A: breathing squat 1
x 20 immediately followed by stiff - arm pullover 1
x 20 5 minutes rest good morning 2
x 8 incline bench press using thick bar 3
x 5 seated cable row using shoulder - width bar 3
x 7 close - grip bench press using reverse grip 3
x 7 hang from chinning bar until failure gripper work B: trap - bar deadlift 3
x 5 trap - bar deadlift for four progressively heavy singles 5 minute rest seated overhead press using thick bar (in front) 3
x 5 - 7 standing biceps
curl with straight bar and narrow grip 3
x 8 - 10 seated alternate
hammer curl 2
x 8 - 10 thick bar hold with overhand grip: twice to failure (20 to 40 seconds each) weighted crunch using ab - mat or ab - bench 1
x 20 - 25 Notice that you are no longer limited to the exercises in the McRobert books.