Alternate between routine A and B three days a week for the next two weeks. Allow
at least a day of rest between sessions. Proper recovery is what will shift your gains into high
gear.
Perform all 5 exercises as a circuit,
doing a set of each exercise in succession. For each exercise, choose a weight (if applicable) that you can lift 12
times, but us the chart below to guide
your reps and rest for each exercise in
successive circuits. Do up to 10 circuits total.
MUSCLE ANATOMY
LEARN WHATS THE POINT OF YOUR EXERCISE
DELTOIDS
C 1, 7
C 2, 6, 8
C 3, 5, 9
C 4, 10
AL
OR
T
PEC JOR
MA
TRAPEZIUS
EPS
BIC
LATISSIMUS
DORSI
EXTERNAL
OBLIQUES
8 reps/ 30 sec of
rest
6 reps/ 20 sec of
rest
4 reps/ 20 sec of
rest
2 reps/ 10 sec of
rest
TRICEPS
RECTUS
ABDOMINIS
GLUTEUS
MAXIMUS
QUADRICEPS
HAMSTRINGS
GASTRPCNEMIUS
XVI
SIMPLICITY