Tracking

CHEST Bench Press Incline Press Pullovers BACK Chin-Ups (do as many as you can at a time until you reach a total of 50 reps) Bent-Over Rows Power Training Deadlifts, 3 sets of 10, 6, 4 reps to failure THIGHS Squats Lunges Leg Curls CALVES Standing Calf Raises, 5 sets of 15 reps each ABDOMINALS Crunches, 5 sets of 25 reps SHOULDERS Barbell Clean and Press Dumbbell Lateral Raises Power Training Heavy Upright Rows, 3 sets of 10, 6, 4 reps to failure Push Presses, 3 sets of 6, 4, 2 reps to failure LOWER BACK Power Training Straight-Leg Deadlifts, 3 sets of 10, 6, 4 reps to failure Good Mornings, 3 sets of 10, 6, 4 reps to failure UPPER ARMS Standing Barbell Curls Seated Dumbbell Curls Close-Grip Press Standing Triceps Extensions with Barbell FOREARMS Wrist Curls Reverse Wrist Curls ABDOMINALS Reverse Crunches, 5 sets of 25 reps