ALL AMERICAN
BODYBUILDING PROGRAM
SUMMARY
Name Significance: This program was inspired by the hypertrophy, "bro split" lifting that almost every lifter begins their lifting career with. In gyms each week across the nation, legions of Americans begin with week with International Chest Day (aka Monday) and it is in their honor that we have programmed a chest day for day 1 (aka Monday). This will probably be the first and only program we release with a chest day.
While almost cliche, it is 100% ALL AMERICAN.
The use of AA and toriis together should upset some with 82nd ties, which warms what remains of my soul.
This program was also released during the 21st anniversary of 9/11 – a day that inspired a generation of Americans to serve. Many who deployed spent countless hours lifting with their fellow soldiers in this same style of programming.
Intent: Hypertrophy. Either muscle growth if eating in a surplus or maintenance if eating in a deficit.
Equipment Needed: Fully stocked (globo style) gym. Must have access to barbells, dumbbells, squat racks, pulley systems, hammer strength machines (could be another plate loaded brand or weight selector), and various types of cardio.
Experience Needed: General knowledge on proper lifting form, but could be executed by a relative beginner. Best suited for moderate to advanced lifters.
Length/Frequency: 12 weeks, 5 training days per week. Recommend a 3-2 split: Days 1-3 on Monday-Wednesday and Days 4-5 on Friday-Saturday.
Design: The program is split into three separate 4 week blocks with week 7 as a deload week.
4 Week Block Overview
- Week 1: Lower RPE and # of sets
- Week 2: Increased RPE with the same number of sets
- Week 3: Maintain higher RPE introduced during the second week, increase the # of sets
- Week 4: Repeat of week, same RPE and # of sets as week 3
No cardio is prescribed on each training day, but a few 20-30 minute sessions are recommend each week and 10k daily steps for good health. The amount of cardio conducted must be in sync with the lifter's personal goals. See article on "Nutrition, Cardio, & Sleep."
This program is best experienced through the associated PDF - our best workbook to date. With each page designed to easily log not only your weights, but also notes on your cardio, sleep, recovery, diet, and weekly reviews.
Concept: Key to the proper execution of this program is attention to the Rate of Percieied Exertion (RPE) that is listed next to each exercise. While no warmup are sets are specifically programmed for each exercise, they are strongly encouraged and are a best practice. The PDF workbook allows for proper tracking of both warmup and working sets through the program.
All primary lifts (bench, squat, deadlift) are incorporated into the program, but rep ranges never go below 5 reps with the majority being greater than 7 reps. While this program will accommodate strength gains, it is not best suited for pure strength. The goal of this program is hypertrophy, to either gain muscle mass during a bulk or preserve muscle during a cut. It is up to the lifter to choose the form and quantity of cardio in order to best suit their goals.
SCHEDULE
Day 1: Chest*
Day 2: Back
Day 3: Shoulders
Day 4: Legs
Day 5: Arms + Core
*The first (and most likely only) RB program has a chest day on day 1 (Monday). Since this program is inspired by classic hypertrophy/bro split, we felt it non-negotionable.
WARMUP / COOLDOWN
Warmups: It is imperative to ensure a solid warmup when lifting heavy – DO NOT SKIP. Begin each training day with at least five minutes of stretching/mobility work before and after your warmup cardio. Ideally conduct 5-10 minutes of low impact cardio before every training session.
Cooldowns: Finish each training station with a 5 to 10 minute walk/steady state cardio and some stretching. This is especially important following all squatting and sprinting days.
Week 1
ALL AMERICAN W1D1
Bench Press (8): 4x7
Hammer Strength Incline Bench (10): 3x Max
Pec Deck Machine (9): 5x10
Cable Crossovers: (8)
- High: 2x10
- Middle: 2x10
- Low: 2x10
Cable Tricep Pushdowns (9): 4x10
ALL AMERICAN W1D2
⠀
Hammer Stength Seated Rows
- (8): 2x12
- (10): 2x Max
Seated Cable Rows (8): 3x12
Wide Bar Straight Arm Cable Pulldowns (8): 4x12
Machine Rear Delt Flies (9): 5x12
Pit Shark Deadlifts (8): 3x5
Barbell Rack Pulls (8): 3x7
ALL AMERICAN W1D3
DB Lateral Raises (8): 4x8
Seated Barbell Military Press (8): 4x10
Standing DB Military Press (8): 4x10
W Bar Upight Row (8): 3x10
Hammer Strength Dip Machine
- (8): 2x10
- (10): 3x Max
Cable Tricep Pushdowns (9): 4x10
ALL AMERICAN W1D4
Back Squat (8): 3x10
Hack Squat Machine (8): 2x10
Seated Leg Extensions (10): 2x20
Seated Leg Curls (10): 3x15
Standing Leg Curls (8): 3x10
DB Romanian Deadlifts (8): 3x12
ALL AMERICAN W1D5
Rope Cable Tricep Extensions (8): 3x12
Straight Bar Cable Tricep Pushdown (8): 3x10
DB Bicep Curls (8): 3x15
Rope Cable Hammer Curls (8): 3x10
W Bar Reverse Grip Curls (8): 3x10
Cable Tricep Pushdowns (8): 3x10
Situps: 2x25
Plank: 2 x 60 seconds
Week 2
ALL AMERICAN W2D1
Bench Press (8): 4x7
Hammer Strength Incline Bench (10): 3x Max
Pec Deck Machine (9): 5x10
Cable Crossovers: (9)
- High: 2x10
- Middle: 2x10
- Low: 2x10
Cable Tricep Pushdowns (9): 4x10
ALL AMERICAN W2D2
⠀
Hammer Stength Seated Rows
- (8): 2x12
- (10): 2x Max
Seated Cable Rows (9): 3x12
Wide Bar Straight Arm Cable Pulldowns (9): 4x12
Machine Rear Delt Flies (9): 5x12
Pit Shark Deadlifts (9): 3x5
Barbell Rack Pulls (9): 3x7
ALL AMERICAN W2D3
DB Lateral Raises (8): 4x8
Seated Barbell Military Press (9): 4x10
Standing DB Military Press (9): 4x10
W Bar Upight Row (9): 3x10
Hammer Strength Dip Machine
- (8): 2x10
- (10): 3x Max
Cable Tricep Pushdowns (9): 4x10
ALL AMERICAN W2D4
Back Squat (9): 3x10
Hack Squat Machine (9): 2x10
Seated Leg Extensions (10): 2x20
Seated Leg Curls (10): 3x15
Standing Leg Curls (9): 3x10
DB Romanian Deadlifts (9): 3x12
ALL AMERICAN W2D5
Rope Cable Tricep Extensions (9): 3x12
Straight Bar Cable Tricep Pushdown (9): 3x10
DB Bicep Curls (9): 3x15
Rope Cable Hammer Curls (9): 3x10
W Bar Reverse Grip Curls (9): 3x10
Cable Tricep Pushdowns (9): 3x10
Situps: 2x25
Plank: 2 x 60 seconds
Week 3
ALL AMERICAN W3D1
Bench Press (8): 4x8
Hammer Strength Incline Bench (10): 3x Max
Pec Deck Machine (9): 5x10
Cable Crossovers: (9)
- High: 3x10
- Middle: 3x10
- Low: 3x10
Cable Tricep Pushdowns (9): 4x10
ALL AMERICAN W3D2
⠀
Hammer Stength Seated Rows
- (8): 2x12
- (10): 3x Max
Seated Cable Rows (9): 3x12
Wide Bar Straight Arm Cable Pulldownss (9): 4x12
Machine Rear Delt Flies (9): 5x12
Pit Shark Deadlifts (9): 3x5
Barbell Rack Pulls (9): 3x7
DB Bicep Curls (9): 3x12
ALL AMERICAN W3D3
DB Lateral Raises (8): 4x8
Seated Barbell Military Press (9): 4x10
Standing DB Military Press (9): 4x10
W Bar Upight Row (9): 3x10
Hammer Strength Dip Machine
- (8): 2x10
- (10): 3x Max
DB Front Raises (8): 3x10
Cable Tricep Pushdowns (9): 4x10
ALL AMERICAN W3D4
Back Squat (9): 3x10
Hack Squat Machine (9): 2x10
Seated Leg Extensions (10): 3x20
Seated Leg Curls (10): 4x15
Standing Leg Curls (9): 3x10
DB Romanian Deadlifts (9): 3x12
ALL AMERICAN W3D5
Rope Cable Tricep Extensions (9): 3x12
Straight Bar Cable Tricep Pushdown (9): 3x10
DB Bicep Curls (9): 4x15
Rope Cable Hammer Curls (9): 3x10
W Bar Reverse Grip Curls (9): 3x10
Cable Tricep Pushdowns (9): 4x10
Situps: 3x25
Plank: 2 x 60 seconds
Week 4
ALL AMERICAN W4D1
Bench Press (8): 4x8
Hammer Strength Incline Bench (10): 3x Max
Pec Deck Machine (9): 5x10
Cable Crossovers: (9)
- High: 3x10
- Middle: 3x10
- Low: 3x10
Cable Tricep Pushdowns (9): 4x10
ALL AMERICAN W4D2
⠀
Hammer Stength Seated Rows
- (8): 2x12
- (10): 3x Max
Seated Cable Rows (9): 3x12
Wide Bar Straight Arm Cable Pulldownss (9): 4x12
Machine Rear Delt Flies (9): 5x12
Pit Shark Deadlifts (9): 3x5
Barbell Rack Pulls (9): 3x7
DB Bicep Curls (9): 3x12
ALL AMERICAN W4D3
DB Lateral Raises (8): 4x8
Seated Barbell Military Press (9): 4x10
Standing DB Military Press (9): 4x10
W Bar Upight Row (9): 3x10
Hammer Strength Dip Machine
- (8): 2x10
- (10): 3x Max
DB Front Raises (8): 3x10
Cable Tricep Pushdowns (9): 4x10
ALL AMERICAN W4D4
Back Squat (9): 3x10
Hack Squat Machine (9): 2x10
Seated Leg Extensions (10): 3x20
Seated Leg Curls (10): 4x15
Standing Leg Curls (9): 3x10
DB Romanian Deadlifts (9): 3x12
ALL AMERICAN W4D5
Rope Cable Tricep Extensions (9): 3x12
Straight Bar Cable Tricep Pushdown (9): 3x10
DB Bicep Curls (9): 4x15
Rope Cable Hammer Curls (9): 3x10
W Bar Reverse Grip Curls (9): 3x10
Cable Tricep Pushdowns (9): 4x10
Situps: 3x25
Plank: 2 x 60 seconds
Week 5
ALL AMERICAN W5D1
DB Bench Press (8): 3x8
Barbell Incline Bench (8): 3x8
DB Incline Bench (8): 3x10
Close Grip Bench (8): 3x10
Cable Crossovers, Middle High (8): 3x10
Hammer Strength Dip Machine (9): 3x10
Overhead DB Tricep Extensions (9): 3x10
ALL AMERICAN W5D2
⠀
Deadlift (8): 3x7
T Rows (8): 3x8
Wide Grip Lat Pulldowns (8): 3x8
V Grip Lat Pulldowns (9): 3x10
Cable Reverse Flies (8): 3x12
Single Arm Bent Over DB Rows (8): 3x8
DB Bicep Curls (9): 3x12
ALL AMERICAN W5D3
Seated DB Overhead Press (8): 3x8
Seated Barbell Military Press (8): 3x12
W Bar Upright Row (8): 3x10
DB Side Raises (8): 3x10
DB Front Raises (8): 3x10
DB Shrugs (8): 3x15
Cable Tricep Pushdowns (8): 3x12
ALL AMERICAN W5D4
Seated Leg Curls (8): 3x10
Back Squat (8): 3x10
Leg Press (9): 2x25
DB Romanian Deadlifts (8): 3x12
Seated Leg Extensions (8): 2x15
Seated Calf Raises (8): 3x15
ALL AMERICAN W5D5
Overhead Tricep DB Extensions (8): 3x10
W Attachment Cable Tricep Pushdowns (8): 3x10
Seated Dip Hammer Strength Machine (8): 3x12
Straight Bar Bicep Curls (8): 3x10
DB Hammer Curls (8): 3x10
Incline Situps: 3x15
DB Side Oblique Raises: 3x15
Week 6
ALL AMERICAN W6D1
DB Bench Press (8): 3x8
Barbell Incline Bench (9): 3x8
DB Incline Bench (9): 3x10
Close Grip Bench (9): 3x10
Cable Crossovers, Middle High (8): 3x10
Hammer Strength Dip Machine (9): 3x10
Overhead DB Tricep Extensions (9): 3x10
ALL AMERICAN W6D2
⠀
Deadlift (8): 3x7
T Rows (9): 3x8
Wide Grip Lat Pulldowns (9): 3x8
V Grip Lat Pulldowns (9): 3x10
Cable Reverse Flies (8): 3x12
Single Arm Bent Over DB Rows (9): 3x8
DB Bicep Curls (9): 3x12
ALL AMERICAN W6D3
Seated DB Overhead Press (8): 3x8
Seated Barbell Military Press (9): 3x12
W Bar Upright Row (9): 3x10
DB Side Raises (9): 3x10
DB Front Raises (9): 3x10
DB Shrugs (9): 3x15
Cable Tricep Pushdowns (9): 3x12
ALL AMERICAN W6D4
Seated Leg Curls (8): 3x10
Back Squat (9): 3x10
Leg Press (10): 2x25
DB Romanian Deadlifts (9): 3x12
Seated Leg Extensions (9): 2x15
Seated Calf Raises (8): 3x15
ALL AMERICAN W6D5
Overhead Tricep DB Extensions (8): 3x10
W Attachment Cable Tricep Pushdowns (9): 3x10
Seated Dip Hammer Strength Machine (9): 3x12
Straight Bar Bicep Curls (9): 3x10
DB Hammer Curls (9): 3x10
Incline Situps: 3x15
DB Side Oblique Raises: 3x15
Week 7 - Deload
ALL AMERICAN W7D1
DB Bench Press (8): 2x8
Barbell Incline Bench (8): 2x8
DB Incline Bench (8): 2x10
Close Grip Bench (8): 2x10
Cable Crossovers, Middle High (8): 2x10
Hammer Strength Dip Machine (9): 2x10
Overhead DB Tricep Extensions (9): 3x10
ALL AMERICAN W7D2
⠀
Deadlift (8): 2x7
T Rows (8): 2x8
Wide Grip Lat Pulldowns (8): 2x8
V Grip Lat Pulldowns (9): 3x10
Cable Reverse Flies (8): 2x12
Single Arm Bent Over DB Rows (8): 3x8
DB Bicep Curls (9): 3x12
ALL AMERICAN W7D3
Seated DB Overhead Press (8): 2x8
Seated Barbell Military Press (8): 2x12
W Bar Upright Row (8): 2x10
DB Side Raises (8): 2x10
DB Front Raises (8): 2x10
DB Shrugs (8): 2x15
Cable Tricep Pushdowns (8): 3x12
ALL AMERICAN W7D4
Seated Leg Curls (8): 2x10
Back Squat (8): 2x10
Leg Press (9): 2x15
DB Romanian Deadlifts (8): 2x12
Seated Leg Extensions (8): 2x10
Seated Calf Raises (8): 2x15
ALL AMERICAN W7D5
Overhead Tricep DB Extensions (8): 2x10
W Attachment Cable Tricep Pushdowns (8): 2x10
Seated Dip Hammer Strength Machine (8): 2x12
Straight Bar Bicep Curls (8): 2x10
DB Hammer Curls (8): 2x10
Incline Situps: 3x15
DB Side Oblique Raises: 3x15
Week 8
ALL AMERICAN W8D1
DB Bench Press (8): 3x8
Barbell Incline Bench (9): 4x8
DB Incline Bench (9): 3x10
Close Grip Bench (9): 4x10
Cable Crossovers, Middle High (8): 4x10
Hammer Strength Dip Machine (9): 3x15
Overhead DB Tricep Extensions (9): 3x10
ALL AMERICAN W8D2
⠀
Deadlift (8): 4x7
T Rows (9): 4x8
Wide Grip Lat Pulldowns (9): 4x8
V Grip Lat Pulldowns (9): 3x10
Cable Reverse Flies (8): 3x12
Single Arm Bent Over DB Rows (9): 3x10
DB Bicep Curls (9): 3x12
ALL AMERICAN W8D3
Seated DB Overhead Press (8): 3x8
Seated Barbell Military Press (9): 4x12
W Bar Upright Row (9): 4x10
DB Side Raises (9): 3x10
DB Front Raises (9): 3x10
DB Shrugs (9): 3x15
Cable Tricep Pushdowns (9): 4x15
ALL AMERICAN W8D4
Seated Leg Curls (8): 3x10
Back Squat (9): 3x10
Leg Press (10): 3x25
DB Romanian Deadlifts (9): 3x12
Seated Leg Extensions (9): 3x15
Seated Calf Raises (8): 3x15
ALL AMERICAN W8D5
Overhead Tricep DB Extensions (8): 3x10
W Attachment Cable Tricep Pushdowns (9): 4x12
Seated Dip Hammer Strength Machine (9): 4x12
Straight Bar Bicep Curls (9): 3x10
DB Hammer Curls (9): 3x10
Incline Situps: 4x15
DB Side Oblique Raises: 3x15
Week 9
ALL AMERICAN W9D1
Bench Press (8): 4x7
Hammer Strength Incline Bench (10): 3x Max
Pec Deck Machine (9): 5x10
Cable Crossovers: (8)
- High: 3x10
- Middle: 3x10
- Low: 3x10
Cable Tricep Pushdowns (9): 4x12
ALL AMERICAN W9D2
⠀
Hammer Stength Seated Rows
- (8): 2x12
- (10): 2x Max
Seated Cable Rows (9): 3x12
Wide Bar Straight Arm Cable Pulldownss (9): 4x12
Machine Rear Delt Flies (9): 5x12
Pit Shark Deadlifts (8): 3x5
Barbell Rack Pulls (8): 3x7
DB Hammer Curls (9): 3x10
ALL AMERICAN W9D3
DB Lateral Raises (8): 4x8
Seated Barbell Military Press (8): 4x10
Standing DB Military Press (8): 4x10
W Bar Upight Row (8): 3x10
Hammer Strength Dip Machine
- (8): 2x10
- (10): 3x Max
DB Front Raises (8): 3x8
Cable Tricep Pushdowns (9): 4x10
ALL AMERICAN W9D4
Seated Leg Curls (8): 3x15
Back Squat (8): 3x10
Hack Squat Machine (8): 3x10
Seated Leg Extensions (9): 2x20
DB Romanian Deadlifts (8): 3x12
Seated Calf Raises (8): 3x15
ALL AMERICAN W9D5
Seated Dip Hammer Strength Machine (8): 3x10
Straight Bar Cable Tricep Pushdown (8): 3x10
W Bar Cable Tricep Pushdowns (9): 3x10
Single Arm Cable Tricep Pushdowns (9): 3x10
Staight Bar Bicep Curls (8): 3x10
DB Hammer Curls (9): 3x12
W Bar "21 Gun Salute" Superset (3 Rounds, 7 Reps Each) (10)
- High (top half rep): 7
- Low (bottom half rep): 7
- Full (normal rep): 7
Incline Situps: 3x20
Plank: 2 x 60 seconds
Week 10
ALL AMERICAN W10D1
Bench Press (8): 4x7
Hammer Strength Incline Bench (10): 3x Max
Pec Deck Machine (9): 5x10
Cable Crossovers: (9)
- High: 3x10
- Middle: 3x10
- Low: 3x10
Cable Tricep Pushdowns (9): 4x12
ALL AMERICAN W10D2
⠀
Hammer Stength Seated Rows
- (8): 2x12
- (10): 2x Max
Seated Cable Rows (9): 3x12
Wide Bar Straight Arm Cable Pulldownss (9): 4x12
Machine Rear Delt Flies (9): 5x12
Pit Shark Deadlifts (8): 3x5
Barbell Rack Pulls (8): 3x7
DB Hammer Curls (9): 3x10
ALL AMERICAN W10D3
DB Lateral Raises (8): 4x8
Seated Barbell Military Press (9): 4x10
Standing DB Military Press (9): 4x10
W Bar Upight Row (9): 3x10
Hammer Strength Dip Machine
- (8): 2x10
- (10): 3x Max
DB Front Raises (8): 3x8
Cable Tricep Pushdowns (9): 4x10
ALL AMERICAN W10D4
Seated Leg Curls (8): 3x15
Back Squat (9): 3x10
Hack Squat Machine (9): 3x10
Seated Leg Extensions (9): 2x20
DB Romanian Deadlifts (9): 3x12
Seated Calf Raises (9): 3x15
ALL AMERICAN W10D5
Seated Dip Hammer Strength Machine (8): 3x10
Straight Bar Cable Tricep Pushdown (9): 3x10
W Bar Cable Tricep Pushdowns (9): 3x10
Single Arm Cable Tricep Pushdowns (9): 3x10
Staight Bar Bicep Curls (8): 3x10
DB Hammer Curls (9): 3x12
W Bar "21 Gun Salute" Superset (3 Rounds, 7 Reps Each) (10)
- High (top half rep): 7
- Low (bottom half rep): 7
- Full (normal rep): 7
Incline Situps: 3x20
Plank: 2 x 60 seconds
Week 11
ALL AMERICAN W11D1
Bench Press (8): 4x7
Hammer Strength Incline Bench (10): 3x Max
Pec Deck Machine (9): 3x12
Hammer Strength Dip Machine (9): 3x15
Cable Crossovers: (9)
- High: 3x10
- Middle: 3x10
- Low: 3x10
Cable Tricep Pushdowns (9): 4x12
ALL AMERICAN W11D2
⠀
Hammer Stength Seated Rows
- (8): 2x12
- (10): 3x Max
Seated Cable Rows (9): 3x12
Wide Bar Straight Arm Cable Pulldownss (9): 4x12
Machine Rear Delt Flies (9): 3x12
Pit Shark Deadlifts (8): 3x5
Barbell Rack Pulls (8): 3x7
Single Arm DB Rows (9): 3x10
DB Hammer Curls (9): 3x10
ALL AMERICAN W11D3
DB Lateral Raises (8): 3x8
Seated Barbell Military Press (9): 4x10
Standing DB Military Press (9): 3x10
W Bar Upight Row (9): 3x10
Hammer Strength Dip Machine
- (8): 2x10
- (10): 3x Max
DB Front Raises (8): 3x8
Cable Tricep Pushdowns (9): 4x10
DB Shrugs (9): 3x15
ALL AMERICAN W11D4
Seated Leg Curls (8): 4x15
Back Squat (9): 3x10
Hack Squat Machine (9): 3x10
Seated Leg Extensions (9): 3x20
DB Romanian Deadlifts (9): 3x12
Seated Calf Raises (9): 3x15
ALL AMERICAN W11D5
Seated Dip Hammer Strength Machine (8): 3x12
Straight Bar Cable Tricep Pushdown (9): 3x12
W Bar Cable Tricep Pushdowns (9): 3x12
Single Arm Cable Tricep Pushdowns (9): 3x12
Staight Bar Bicep Curls (8): 3x12
DB Hammer Curls (9): 3x12
W Bar "21 Gun Salute" Superset (3 Rounds, 7 Reps Each) (10)
- High (top half rep): 7
- Low (bottom half rep): 7
- Full (normal rep): 7
W Bar Reverse Curls (9): 3x15
Core: 100 reps, whatever you want
Week 12
ALL AMERICAN W12D1
Bench Press (8): 4x8
Hammer Strength Incline Bench (10): 3x Max
Pec Deck Machine (9): 3x12
Hammer Strength Dip Machine (9): 3x15
Cable Crossovers: (9)
- High: 3x10
- Middle: 3x10
- Low: 3x10
Cable Tricep Pushdowns (9): 4x12
ALL AMERICAN W12D2
⠀
Hammer Stength Seated Rows
- (8): 2x12
- (10): 3x Max
Seated Cable Rows (9): 3x12
Wide Bar Straight Arm Cable Pulldownss (9): 4x12
Machine Rear Delt Flies (9): 3x12
Pit Shark Deadlifts (8): 3x5
Barbell Rack Pulls (8): 3x7
Single Arm DB Roes (9): 3x10
DB Hammer Curls (9): 3x10
ALL AMERICAN W12D3
DB Lateral Raises (8): 4x8
Seated Barbell Military Press (9): 4x10
Standing DB Military Press (9): 4x10
W Bar Upight Row (9): 3x10
Hammer Strength Dip Machine
- (8): 2x10
- (10): 3x Max
DB Front Raises (8): 3x8
Cable Tricep Pushdowns (9): 4x10
DB Shrugs (9): 3x15
ALL AMERICAN W12D4
Seated Leg Curls (8): 4x15
Back Squat (9): 3x10
Hack Squat Machine (9): 3x10
Seated Leg Extensions (9): 3x20
DB Romanian Deadlifts (9): 3x12
Seated Calf Raises (9): 3x15
ALL AMERICAN W12D5
Seated Dip Hammer Strength Machine (8): 3x12
Straight Bar Cable Tricep Pushdown (9): 3x12
W Bar Cable Tricep Pushdowns (9): 3x12
Single Arm Cable Tricep Pushdowns (9): 3x12
Staight Bar Bicep Curls (8): 3x12
DB Hammer Curls (9): 3x12
W Bar "21 Gun Salute" Superset (3 Rounds, 7 Reps Each) (10)
- High (top half rep): 7
- Low (bottom half rep): 7
- Full (normal rep): 7
W Bar Reverse Curls (9): 3x15
Core: 100 reps, whatever you want