THE 8 DAY WORKOUT

1

DB lateral raises
27.5x13, 13, 13H

Preacher wide 25/side
 x 12, 12, 12H
-Seat2

DB military incline:
55x13, 60x12, 13

1arm Camber curls (top range) seat3
35x12, 12,12H

Standing 1arm cable lateral raise

25x15, 12, 12H


reverse flye





















4

DB bench (w.up 60x10)
75x 12, 12, 12

- change-
Tricep ext machine 1arm (b6, s3)
35x12, 12, 12

- back to reg-
Db incline flye:
27.5x17, 17, 17

Bench: 155x12, 12

Rope PD(mirror)
50x20, 20h, 19
ND-Ball crunches: 20,20

Db incline: 40x15, 15, 13

Rev ext
20x 30sec (each) 1min break (3)

Chest flye (s:4)
150x11, 130x11, 100x15

Bar Pushdown
70x16e, 90x 14, 14,

Dip machine
7x14, 14, 15h







7

DB bench 75x 12, 12, 14

Db incline flye:
20x20, 20x20, 27.5x20

Preacher wide 27.5/side
 x 12, 12h,
-Seat3

Bench: 155x12, 12, 11
155x12,11H, 135x12

1arm Camber curls (seat2)topROM
35x12, 12, 12h

Db incline: 40x15, 17, 16

Chest flye (s:5)
130x12, 11, 100x15
2

1foot Legpress @#9 (w.up 90x12)
180x14, 15, 15

Overhead ext
100x15, 120x13, 12, 12h

Squats (W.up) 135x15
255x14, 14, 14

Skull crushers
25/side x 12, 12,12

Leg ext 2ft: 5x15, 1ft 4x15, 15

1 arm overhead extension (handle)

Calf raiser 18x15,15,15
1ft calf 8x15, 15






















5

1foot Legpress @#9
w.up 135x5slow (2ft) x2(1ft)
205x15, 15, 15h

Preacher wide 25/side
 x 12, 12, 12H
-Seat3

Sumo Squats (W.up) 135x15
185x 15, 15 (just 2, sick)

Hstring Curls precor
2ft: 30x12, 12, 12H

1ft calf raise (hoist)
8x15,15,15
Circuit
2arm camber
40x12,30x13, 25x18
Seat4

Hammers 1@time
35x12, 12, 12h















8

(6) Bis Legs - 1/6

Leaning back curls
15x17, 20x14, 14, 14

Deads
Warm: 95x15, 135x15
135x17, 155x17, 175x15, 185x13
(Grip H)

1arm preacher
35x12, 12, 12

Hstring Curls precor
2ft: 25x12, 12, 12Hh

Hammers 1@time
35x12, 12, 12h

Leg extension Hoist : 2ft 5x15
1ft: 7x8, 5x14, 14
2ft: 10x 15

Preacher Reverse curls
30x17, 15, 15
3
Lat Pulldown: 130 x 14

DB bent over row: 50x15

1arm preacher
25 x 15, 15, 15

Horseshoe row: 110x15

Vert traction
100x15, 15h, 15h

Leaning back curls
20x15e, 15h, 15h

Overhand Hammer strength s:2.5
90/side x 17, 16, 16h

1arm pulldown
40x16, 16, 50x13

Strive 2arm curls (black) s:5
30x17, 35x16, 16

Straight arm pulldown
70x18, 80x12, 60x16

Nitro preacher 1arm s:8
10x17, 15x17h, 17h

Lpullmachine: 65/side x 12, 12, 12, 45x20

Preacher Reverse curls
30x17, 15, 15








6
DB lateral raises
30x10, 10, 10

Overhead ext
By door: 50x16, 55x15, 15h
90x16, 100x15, 100x15

DB military incline:
60x12, 12, 10h

Skull crushers
22.5/side x 13, 13, 14

Standing 1arm cable lateral raise
Corner by door: G2
15x12, 12, 13h

Tricep ext machine 1arm (b6, s3)
35x14, 14, 14

Pec Dec Rev Flye













9

Lat Pulldown: 120x15, 130x15, 13

DB bent over row: 50x15, 15,

Rope Pushdown:
50x20e, 20h, 18h

Horseshoe row: 100x15, 110x15, 17

Vert traction
100x15, 15h, 15h

Rev ext
20x 30sec (each), 15,15, (2min) 1min break
30sec (each)
1min break
30sec (each)

Overhand Hammer strength s:2.5
90/side x 17, 16, 16h

1arm pulldown
40x16, 16, 50x13

Bar Pushdown
90x15, 100x15, 15

Ext rotation (cable scarecrow)
10x12 (2)
Ext rotation cable regular
10x12(2)
Internal Rotation
20x15e, 30x15e, 40x15h

Straight arm pulldown
70x18, 80x12, 60x16

1arm cable rev fly (no handle)
15x15,15, 15

Lpullmachine: 65/side x14, 12, 45x17