The more compound exercises in this workout need fewer sets and fewer reps to make sure that you are able to finish the whole workout before you are too fatigued to properly isolate your triceps at the end of the workout. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Return to the start position under control.
Then the tri-set comes, perform the three exercises without rest in between the three exercises, you do that three times, with the required rep ranges...
PWO protein shake is ideally consumed after the final cardio, something like whey protein for fast absorbtion.
Power Monday Bench Press 4x5 Incline DB Press 4x10 Bent Over Row 4x5 Lat Pulldown 4x10 Military press 3x8 Curls 3x10 Skullcrushers 3x10 Tuesday Squats 4x5 Deadlift 4x5 Leg Press 5x6 Calf Raises 5x6 Leg Curl 4x8 Wednesday OFF Hypertrophy Thursday Incline BB Press 4x10 Flyes - Machine or DB 4x10 DB Row or Seated Row 4x10 Delt Side Raise 4x10 DB Curls or Preacher Curls 4x10 Cable Tri Extensions 4x10 Friday Goblet Squats 4x12 DB Lunges 4x12 Leg Extensions 4x12 Leg Curls 4x12 Calf Raises 4x12 Saturday and Sunday OFF What is cardio?
Only if you are trying to lose weight (cut fat) instead of grow muscle (bulk).
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