THE WORKOUT
DAY III: BACK
THE WORKOUT
DAY II: LEGS
STRAIGHT–ARM
PULLDOWN
S E T R E P SR E P S
........................................................................................................................................25–5025–50
2 ......................................................................................................................................20–2520–25
3 ..........................................................................................................................................15–2015–20
4 ............................................................................................................................................10–1510–15
WIDE–GRIP LAT
PULLDOWN
S E T R E P SR E P S
........................................................................................................................................25–5025–50
2 ......................................................................................................................................20–2520–25
3 ..........................................................................................................................................15–2015–20
4 ............................................................................................................................................10–1510–15
5 ....................................................................................................................................................8–158–15
BENTOVER BARBELL ROW
S E T R E P SR E P S
........................................................................................................................................25–5025–50
2 ......................................................................................................................................20–2520–25
3 ..........................................................................................................................................15–2015–20
4 ............................................................................................................................................10–1510–15
5 ............................................................................................................................................8–15*8–15*
*Add two drops after this, each
totalling 20 reps.
MACHINE ROW
S E T R E P SR E P S
........................................................................................................................................20–2520–25
2 ..........................................................................................................................................15–2015–20
3 ............................................................................................................................................10–1510–15
4 ............................................................................................................................................8–15*8–15*
*Add two drops after this, each
totalling 20 reps.
CLOSE–GRIP LAT
PULLDOWN
S E T R E P SR E P S
.......................................................................................................................................... 2200 –25–25
2 ..........................................................................................................................................15–2015–20
3 ............................................................................................................................................10–1510–15
4 ............................................................................................................................................8–15*8–15*
*Add two drops after this, each
totalling 20 reps.
LEG EXTENSION
SET REPS
1 ....................................................40–50
2 ..................................................25–50
3 ............................................................... 20
4 ......................................................12–15
5 .........................................................6–12
6 ..............................................40–50*
HAMSTRING CURL
SET REPS
1 ....................................................40–50
2 ..................................................25–50
3 ............................................................... 20
4 ......................................................12–15
5 .........................................................6–12
6 ..............................................40–50*
LEG PRESS
SET REPS
1 ................................................................. 20
2 ................................................................. 12
3 ................................................................. 12
4 .................................................................... 8
5 ............................................................... 20
HACK SQUAT
SET REPS
1 ................................................................. 20
2 ................................................................. 12
3 .................................................................... 8
4 ............................................................... 20
CALF RAISES
SETS REPS
3 ..............................................40–50*
*Use dropsets as needed to
reach this total.
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