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Cheat Sheet

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552 views

Cheat Sheet

Op

Uploaded by

evolve2advancetire
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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CHEST BACK SHOULDERS BICEPS

12-20 sets/week 12-24 sets/week 15-21 sets/week 12-20 sets/week

HORIZONTAL PRESS
bench press, push up..
HORIZONTAL PULL
any rowing exercise
OVERHEAD PRESS
any overhead pressing exercise
MAIN BICEPS CURL
barbell/dumbbell/ez-bar curl
bodybuilding
HEAD ISOLATION
simplified
cheat sheet
INCLINE PRESS VERTICAL PULL LATERAL BRACHIALIS & BRACHIORADIALIS CURL
hammer curl, any curl with overhand grip
incline bench, decline pushup.. lat pulldown, any pull up var. dumbbell/cable lateral raise

ISOLATION REAR HEAD ISOLATION PEAK FOCUSED CURL


chest fly, pec deck.. rear delt fly, face pull. preacher curl, concentration curl

NECK TRICEPS ABS FOREARMS


18+ sets/week 9-15 sets/week 6-12 sets/week (weighted ab ex.) 6+ sets/week (wrist curls)
yep, its all here!
FRONT SIDE LATERAL HEAD ISOLATION WEIGHTED AB EXERCISE WRIST CURL
neck curl any cable pushdown var. cable/machine crunch, weighted sit up. any wrist curl variation

BACK SIDE LONG HEAD ISOLATION BODYWEIGHT AB EXERCISE


RICE BUCKET TRAINING
neck extension any overhead extension chair/hanging leg/knee raise..

SIDES
GRIPPERS
neck rotation/lateral neck flexion

QUADS HAMSTRINGS GLUTES CALVES


12-18 sets/week 12 sets/week 6-12 sets/week 6+ sets/week
LOWER BODY COMPOUND HIP HINGE MOVEMENT GLUTE COMPOUND LIFT ISOLATION
squat, leg press, hack squat. RDL, SLDL, good mornings. hip thrust any calf raise variation

ISOLATION ISOLATION ISOLATION


leg extensions machine/nordic hamstring curl glute kickbacks, lunges..

GREEN SQUARES 12-30 rep


BLUE SQUARES =5-15 rep range
range
more on
BETGE SQUARES = optional exercises bodybuildingsimplified.com

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