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Description

Slightly modified from bodybuilder .com


Exercises

Set 1: 2 rounds
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
8 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Barbell Deadlift
Weights: Maximum
Barbell Deadlift
3 reps
Recovery
Recovery
1 minute

Set 3: 5 rounds
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
4 reps
Rest
Rest
1 minute

Set 4: 2 rounds
Pull-ups
Pull-ups
Reps until failure
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
Reps until failure
Rest
Rest
1 minute

Set 5: 2 rounds
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
Reps until failure
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
Reps until failure
Rest
Rest
1 minute

Set 6: 3 rounds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
15 reps
Weights: Moderate
Effort: Maximum
Close Grip Bench Press
15 reps
Rest
Rest
1 minute

Set 7: 2 rounds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
12 reps
Rest
Rest
1 minute

Set 8: 4 rounds
Weights: Light
Effort: Maximum
Preacher Bar Curls
30 reps
Effort: Maximum
Pb Dips
30 reps
Rest
Rest
30 seconds


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