EXERCISE REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS BODYWEIGHT WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 MR NECK 12 FLEX/ EXT. SHRUGS 12 BODYWT. MAX CHINS SHOULDER 10 PRESS SHOULDER 8 PRESS SEATED ROW 10 INCLINE 10 PRESS PULLDOWN 10 BENCH 10 PRESS BENCH 6 PRESS LEG PRESS/ 10 SQUAT LEG CURL 12 LUNGES/ 10 SQUAT LEG CURL 12 LEG PRESS/ 10 SQUAT CRUNCHES 15 LOW BACK 15 BICEP/TRICEP 10 PHASE II DAY #3 – 1. MR NECK FLEXION 12 REPS 2. MR NECK EXTENSION 12 REPS 3. SHRUGS 12 REPS 4. BODYWEIGHT CHINS MAX REPS Use an underhand grip and perform as many rocket reps as possible. When you perform another can’t rep do
EXERCISE REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS BODYWEIGHT WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 MR NECK FLEX/ EXT. 12 SHRUGS 12 BODYWT. CHINS MAX SHOULDER PRESS 10 SHOULDER PRESS 8 SEATED ROW 10 INCLINE PRESS 10 PULLDOWN 10 BENCH PRESS 10 BENCH PRESS 6 LEG PRESS/ SQUAT 10 LEG CURL 12 LUNGES/ SQUAT 10 LEG CURL 12 LEG PRESS/ SQUAT 10 CRUNCHES 15 LOW BACK 15 BICEP/TRICEP 10 PHASE II – DAY #3 1. MR NECK FLEXION 12 REPS 2. MR NECK EXTENSION 12 REPS 3. SHRUGS 12 REPS 4. BODYWEIGHT CHINS MAX REPS Use an underhand grip and perform as many rocket reps as possible. When you can’t perform another rep do
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