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    DH HeavyDuty For CBL PDF

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    GJONES80
    The document provides a weekly workout program split into different body parts and days. Monday focuses on legs with exercises like front squats, back squats, leg presses, and calf raises. Tuesday targets chest and biceps with movements such as bench presses, incline presses, curls, and pullovers. Wednesday works the core with Romanian deadlifts, landmines, and stretching. Thursday is for shoulders, traps, and triceps with push presses, seated presses, rows, and tricep extensions. Friday finishes with a back day incorporating pulldowns, rows, and lateral raises. Rest periods and sets/reps are specified for each exercise.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    DH HeavyDuty For CBL PDF

    Uploaded by

    GJONES80
    243 views1 page
    The document provides a weekly workout program split into different body parts and days. Monday focuses on legs with exercises like front squats, back squats, leg presses, and calf raises. Tuesday targets chest and biceps with movements such as bench presses, incline presses, curls, and pullovers. Wednesday works the core with Romanian deadlifts, landmines, and stretching. Thursday is for shoulders, traps, and triceps with push presses, seated presses, rows, and tricep extensions. Friday finishes with a back day incorporating pulldowns, rows, and lateral raises. Rest periods and sets/reps are specified for each exercise.

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    DH_HeavyDuty_for_CBL.pdf

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    The document provides a weekly workout program split into different body parts and days. Monday focuses on legs with exercises like front squats, back squats, leg presses, and calf raises. Tuesday targets chest and biceps with movements such as bench presses, incline presses, curls, and pullovers. Wednesday works the core with Romanian deadlifts, landmines, and stretching. Thursday is for shoulders, traps, and triceps with push presses, seated presses, rows, and tricep extensions. Friday finishes with a back day incorporating pulldowns, rows, and lateral raises. Rest periods and sets/reps are specified for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    243 views1 page

    DH HeavyDuty For CBL PDF

    Uploaded by

    GJONES80
    The document provides a weekly workout program split into different body parts and days. Monday focuses on legs with exercises like front squats, back squats, leg presses, and calf raises. Tuesday targets chest and biceps with movements such as bench presses, incline presses, curls, and pullovers. Wednesday works the core with Romanian deadlifts, landmines, and stretching. Thursday is for shoulders, traps, and triceps with push presses, seated presses, rows, and tricep extensions. Friday finishes with a back day incorporating pulldowns, rows, and lateral raises. Rest periods and sets/reps are specified for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Legs

    MONDAY

    Exercise Perf Sets Reps Exercise Perf Sets Reps


    Front Squats STD 3** 12 Activation Leg Curls PSR 2** 3-3-3-3-3
    Back Squats STD 2** 10 Activation Leg Curls NEG 2*** 10+3
    Stiff Leg Deadlift STD 3** 10
    Back Squats ELECT 1 10+1
    Seated Calf Raise STD AFAP 100
    Leg Press STD 2** 10
    Standing Calf Raise STD 3**** 8 to 10
    Leg Press NEG 1 10+3 (knees locked)

    Chest and Biceps


    Exercise Perf Sets Reps
    TUESDAY

    Exercise Perf Sets Reps


    DB Bench Press STD 3** 10 BB Curls PSR 2* 3-3-3-3-3
    Incline Bench STD 2** 10 BB Curls NEG 1 10+3
    Incline Bench NEG 1 10+3 BB Preacher Curls STD 2** 10
    Decline Bench STD 2** 10 BB Preacher Curls NEG 1 10+2
    Decline Bench NEG 1 10+3 Standing 1-Arm STD 3** 8 to 10
    DB Pullover STD 3** 10 Concentration Curls

    Core
    WED

    Exercise Perf Sets Reps Exercise Perf Sets Reps


    Romanian Deadlift STD 3**** 12 Dragon Flags ELECT 2*** 6
    Landmines ELECT 3*** 10/side Stretch for 30minutes N/A N/A N/A

    Shoulders, Upper Traps and Triceps


    THURSDAY

    Exercise Perf Sets Reps Exercise Perf Sets Reps


    Push-Press ELECT 4*** 10 BB Shrugs STD 1 10
    Seated Military Press STD 2** 10 BB Shrugs NEG 2*** 10+3
    Weighted Dips DROP 3**** ≤10+3
    Seated Miliary Press NEG 1 10+3
    Floor Press NEG 1 10+3
    BB Half Upright Row STD 2** 10 Overhead DB Tricep STD 1 10
    BB Half Upright Row NEG 1 10+3 Extension
    Overhead DB Tricep NEG 1 10+3
    Seated Side Laterals PSR 1 6-4-3-3-3 Extension

    Back
    Exercise Perf Sets Reps Exercise Perf Sets Reps
    FRIDAY

    Close-grip Pulldowns STD 3** 10 Pullups (wide grip) NEG 1 AMAP+3


    Close-grip Pulldowns NEG 1 10+3 Bentover Side Laterals STD 2** 10
    Rev-Grip Bentover Row STD 2*** 10 Rev Pec-Dec NEG 1 10+3
    Rev-Grip Bentover Row NEG 1 10+3 Prone Incline Front ELECT 2 6 to 10
    Pulldowns STD 2** 10 Laterals
    * = 30s rest between sets *** = 1 to 3 min AMAP = as many as possible For information on PSR, ELECT and NEG, down-
    load the free Shockwave Protocol Ebook at
    ** = 30s to 1 min **** = 3 to 5 min AFAP = as few as possible http://shockwaveprotocol.com/

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