Male Physique Templates - S&A Week 1
Thursday, Jan 12, 2017
EZ Curls
3 x 10 x 55 lbs
Cable Curls
3 x 10 x 45 lbs
Cable Facepulls
3 x 10 x 42.5 lbs
DB Shrugs
3 x 10 x 55 lbs
One Arm DB Row
2 x 10 x 55 lbs
Cable Rows
2 x 12 x 85 lbs
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Friday, Jan 13, 2017
Dips
3 x 10 x bw+10 lbs
Wide Grip Incline Bench
2 x 10 x 105 lbs
JM Press
3 x 10 x 95 lbs
DB Upright Rows
2 x 12 x 17.5 lbs
Hammer Curls
2 x 10 x 25 lbs
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Saturday, Jan 14, 2017
Sumo DL
3 x 10 x 225 lbs
Sumo Squats
3 x 10 x 135 lbs
45 Deg Back Raise
3 x 10 x 25 lbs
Leg Press
3 x 10 x 180 lbs (2 plates each)
Calf Raises - Leg Press
6 x 15,15,15,15,12,12 x 180 lbs
Hanging Leg Raises
2 x 12
Wednesday is my only day off. Loving this program so far. Volume seems light, but I do feel some soreness and I can't wait to see the progress after the first meso. Diet is on point too, down a couple pounds already.