Again, I am predominantly choosing machines to focus on the pump and contraction to further focus on isolation of every single muscle group. This is especially important as our carbohydrates, and then, glycogen levels reduce and our cardiovascular duration of exercise increases.
Please be aware that our sets alter slightly this week. During the second set, we will add a drop set of 10 reps following a 10-second rest. Strip the weight during this 10-second period just enough to squeeze out the second 10.
|
Morning cardio |
40 Minutes |
| MACHINE HIGH ROWS | 10, 10/10, 10/20/10 |
|---|---|
 |
 |
| REVERSE-GRIP LAT PULLDOWNS | 10, 10/10, 10/20/10 |
|---|---|
 |
 |
| MACHINE ROWS | 10, 10/10, 10/20/10 |
|---|---|
 |
 |
| HYPEREXTENSIONS | 10, 10/10, 10/20/10 |
|---|---|
 |
 |
| MACHINE PREACHER CURLS | 10, 10/10, 10/20/10 |
|---|---|
 |
 |
| BARBELL CURLS |
10, 10/10, 10/20/10 |
|---|---|
 |
 |
| Seated Calf Raises |
10, 10/10, 10/20/10 |
|---|---|
 |
 |
| Superset with Lying Leg Raises |
3 x FAILURE |
|---|---|
 |
 |
|
Post-workout cardio |
40 Minutes |
