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By Brady Warstler

Pull!

Deadlift

8 sets x 2-5 reps

Pull-up

3 sets x 7 reps

Cable Wide-Grip Lat Pulldown

3 sets x 8-11 reps

Dumbbell Lying One Arm Deltoid Rear

6 sets x 7-10 reps

Lever Bent-over Row with V-bar

4 sets x 9-18 reps

EZ-bar Biceps Curl

3 sets x 7-12 reps

Dumbbell Zottman Preacher Curl

4 sets x 12 reps

Push - Bench Strength

Bench Press

10 sets x 1-8 reps

Incline Raise

4 sets x 20 reps

Triceps Pushdown

3 sets x 13-20 reps

Incline Fly

4 sets x 10-15 reps

Barbell Standing Shoulders Press

4 sets x 4-7 reps

Legs & Abs

Front Squat

7 sets x 3-10 reps

Lying Leg Raise Flat Bench

3 sets x 10-25 reps

Dumbbell Bulgarian Split Squat

6 sets x 10 reps

Crunch Floor

3 sets x NaN-NaN reps

Pull - 2

Pull-up

3 sets x 7-9 reps

Deadlift

7 sets x 1-7 reps

Dead Hang Stretch

8 sets

Cable Wide-Grip Lat Pulldown

3 sets x 8-11 reps

Dumbbell Lying One Arm Deltoid Rear

6 sets x 7-10 reps

One Arm Bent-over Row

6 sets x 10 reps

EZ-bar Biceps Curl

3 sets x 7-12 reps

Dumbbell Zottman Preacher Curl

4 sets x 12 reps

Push - Chest Hypertrophy

Incline Bench Press

4 sets x 12 reps

Seated Lateral Raise

4 sets

Dumbbell Bench Press

3 sets

Triceps Pushdown

3 sets

Barbell Standing Shoulders Press

4 sets

rest day (the voice...)

Bench Press

18 sets x 2-7 reps

Legs & Abs 2

Full Squat

1 sets

Lying Leg Raise Flat Bench

3 sets x 15-25 reps

Dumbbell Bulgarian Split Squat

6 sets x 10 reps

Pull-up

3 sets x 10 reps

Crunch Floor

3 sets

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