Bonus Workouts Structure. in Exerbabble III

Start week 1 a set or two off. ie 3x5 instead of 5x5, 2x8 rather than 4x8 etc, 2x12 instead of 3x12.

SUMMER OF ARMS. OR SPRING OF ARMS. OR SEASON OF ARMS.

Cycle I
Close-Grip Bench 5x5/BB Curl 5x5
Cardio 20 minutes
Pressdown 3x12/Zottman Curl 3x12

Another Cycle?
French Press 4x8/Incline DB Curls 4x8
Cardio 20 minutes
Skullcrusher 3x15/BB Reverse Curl 3x15

Shoulders and Stuff.

Day A
Seated Press 3x8
BB Front Raise 3x8
Reverse Fly/Face Pull 3x12
Cardio 20 minutes
Cable Upright Row 3x12
Cable Lateral Raise 3x12
Crucifix 30 holds.

BUNZ OF STEEL.
One Leg RDL 3x8
One-leg Bridge 3x12
Cardio 20 minutes
Hip Adduction 3x12
Hip Abduction 3x12
BSS 3x12

Last updated November 22, 2014