Chris Jones Ppl

Push 1 Incline Bench 4x6-10 (2 min) Flat Bench 4x6-10 (2 min) Cable Crossover (low to hih)- ! sets o" 10 re#s (60 sec) Cable Crossover (hih to low)- ! sets o" 10 re#s (60 sec) $eate% &B $houl%er Press 4x6-10 ('0 sec) ateral aises - ! sets o" 10 re#s (60 sec) ear &elt aises - ! sets o" 10 re#s (60 sec) o#e #ress%own 4x10-12 (60 sec) o#e overhea% ext 4x10-12 (each han%) (60 sec) Pull 1 *i%e +ri# Pull%owns- ! sets o" ,-12 re#s (60 sec) everse +ri# Pullu#s or everse +ri# Pull%owns- ! sets o" ,-12 re#s (60 sec) Close +ri# Pull%owns- ! sets o" ,-12 re#s (60 sec) &umbbell Pullover- ! sets o" ,-12 re#s (60 sec) $traiht rm Pull%own- ! sets o" ,-12 re#s (60 sec) (tra#s) .#riht ows(bar or cable version)- 4 set o" ,-12 re#s (60 sec) $hrus- 4 sets o" ,-12 re#s (60 sec) (bice#s) Barbell Curls- ! sets o" ,-12 re#s (60 sec) /- bar everse Curls- ! sets o" ,-12 re#s (60 sec) $tan%in Cable Curls or achine Preacher Curl- ! sets o" ,-12 re#s (60 sec) es 1 (ua%s 3 ams) Barbell $5uats-  sets o" 6-10 re#s (2 min) e Press ("eet hi#7shoul%er wi%th)- 4 sets o" 10-12 re#s ('0 sec) e /xtensions- 4 sets o" 10-12 re#s ('0 sec) $ti"" e %ea%s or omainian &ea%s (barbell or %umbbell)- 4 sets o" 6-10 re#s (2 min) 8in amstrin Curls- 4 sets o" 10 re#s ('0 sec) (calves) $tan%in Calve aises-  sets o" 10-12 re#s (60 sec) $eate% Calve aises-  sets o" 10-12 re#s (60 sec) Push 2 Incline &umbbell Bench or Incline ammer $trenth- 4 sets o" 6-10 re#s ('0 sec) &umbbell Bench or ammer $trenth- 4 sets o" 6-10 re#s ('0 sec) Cable Crossover (low to hih)- ! sets o" 10 re#s (60 sec) Cable Crossover (hih to low)- ! sets o" 10 re#s (60 sec) (&elts) $eate% $houl%er Press (Barbell or &umbbell)- 4 sets o" 6-10 re#s ('0 sec) $tan%in Cable $i%e aterals aises- ! sets o" 10 re#s (each arm) (60 sec) ear &elt Flies (%umbbells)- ! sets o" 10 re#s (60 sec) (9ris) everse +ri# Press%own- 4 sets o" 10-12 re#s (each arm) (60 sec) &umbbell $:ull Crusher- 4 sets o" 10-12 re#s (60 sec) Pull 2 ac: #ulls- 4 sets o" 4-, re#s (2 min) Barbell row- ! sets o" ,-12 re#s ('0 sec) 9-Bar ow (close ri#)- ! sets o" ,-12 re#s ('0 sec) &umbbell ow- ! sets o" 10 re#s each arm ('0 sec) $eate% Cable ow- ! sets o" 10 re#s (60 sec) (Bice#s) &umbbell Curls (with twist at to#)- ! sets o" 10 re#s (each arm) (60 sec) &umbbell ammer Curls- ! sets o" 10 re#s (each arm) (60 sec)

Cable everse Curl (#re"er e-; curl bar attachment)- ! sets o" ,- 12 re#s (60 sec) es 2 ac: $5uat or Front $5uats- 4 sets o" 6-10 re#s (2 min) *al:in unes (%umbbells in each han%)- 4 sets o" 10 ste#s (each le) ('0 sec) e /xtensons- 4 sets o" 10-12 re#s ('0 sec) $eate% amstrin curls- 4 sets 10-12 re#s ('0 sec) 8in amstrin Curls- 4 sets o" 10-12 re#s ('0 sec) (Calves) $tan%in Calve aises-  sets o" 10-12 re#s (60 sec) $eate% Calve aises-  sets o" 10-12 re#s (60 sec)