Workout 1: Chest, Lats, Triceps, Abs
Incline presses 1-2 x 8-10 _______________________
Incline cable flyes 1 x 15-20 _______________________
Incline presses (X Reps) 1 x 8-10 _______________________
Bench presses or dips 1-2 x 8-10 _______________________
Cable flyes or crossovers 1 x 15-20 _______________________
Bench presses or dips (X Reps) 1 x 8-10 _______________________
Pulldowns or chins 1-2 x 8-10 _______________________
Machine pullovers or
stiff-arm pulldowns 1 x 15-20 _______________________
Pulldowns or chins (X Reps) 1 x 8-10 _______________________
Dumbbell pullovers (drop set) 1 x 8(6) _______________________
Close-grip bench presses 1-2 x 8-10 _______________________
Pushdowns 1 x 15-20 _______________________
Close-grip bench
presses (X Reps) 1 x 8-10 _______________________
Overhead extensions or
cable pushouts (drop set) 1 x 8-10 _______________________
Hanging or incline kneeups 1-2 x 10 _______________________
Crunches or Ab Bench crunches 1 x 15-20 _______________________
Hanging or
incline kneeups (X Reps) 1 x 10 _______________________
Superset
Full-range crunches or
Ab Bench crunches 1 x 10 _______________________
Bench V-ups 1 x max _______________________Note: X Reps are power-partial movements added to the end of a set.
Move the weight to just below the middle of the stroke and pulse, doing
short reps in a five-to-10-inch range. If you can’t pulse, hold for a static
contraction at that point till failure.X-treme Lean High-Definition Workout 1