Scott Herman |training :)

he is the man! SCOTT HERMAN. he draws me deep deep into muscle building (: big thanks to him!

MONDAY / CHEST & ABS

• Dumbbell chest press
  • 3 x 6-8
• Dumbbell incline chest press
  • 3 x 6-8
• Cable flys: high
  • 3 x 6-8
• Cable flys: low
  • 3 x 6-8
• Cable flys: middle
  • 3 x 6-8
• Focus on 4 exercises to hit upper and lower abs

TUESDAY / BACK, SHOULDERS & ABS

• Lat pull-downs
  • 3 x 6-8
• Reverse pull-downs
  • 3 x 6-8
• Deadlifts (straight bar)
  • 3 x 6-8
• Wide-grip pull-ups
  • 3 x 6-8
• Low rows
  • 3 x 6-8
• Dumbbell shoulder press
  • 3 x 6-8
• Dumbbell lateral raises
  • 3 x 6-8
• Dumbbell front raises
  • 3 x 6-8
• Dumbbell alternating overhand/underhand lateral raises
  • 3 x 6-8
• Shrugs (straight bar)
  • 3 x 6-8
• Focus on 4 exercises to hit lower abs and obliques                                                                                                     3 x 6-8

WEDNESDAY / LEGS

• • Squats
    • 5 x 15-20
  • Leg extensions
    • 3 x 6-8
  • Single-leg extensions
    • 3 x 6-8 each leg
  • Hamstring curls
    • 3 x 6-8
  • Single-leg curls
    • 3 x 6-8 each leg
  • Hip adduction
    • 3 x 15
  • Hip abduction
    • 3 x 15
  • Donkey calf press
    • 3 x 15-20
  • Single-leg calf raises
    • 3 x 15-20 each leg

• THURSDAY / ARMS & ABS

• Straight-bar biceps curls
  • 3 x 6-8
• Alternating dumbbell curls
  • 3 x 6-8
• Hammer curls
  • 3 x 6-8
• Reverse curls
  • 3 x 6-8
• Close-grip bench press
  • 3 x 6-8
• Seated triceps extensions
  • 3 x 6-8
• Triceps push-downs (V-bar)
  • 3 x 6-8
• Reverse pull-downs
  • 3 x 6-8
• Focus on 4 exercises to hit upper and lower abs

FRIDAY / ABS

• • Focus on 4 exercises to hit lower abs and obliques

• SATURDAY
  • Rest

• SUNDAY
  • 6-8 mile run