The 21-Day Rapid Fat Loss Blueprint PDF eBook Free Download Start Creating The Body Of Your Dreams eBook PDF | Page 32

Perform each ab exercise after completing each set of weight training exercises. Follow this sequence all
the way through. For example, do hanging knee raises after you’ve completed your military presses. Then
do side plank dips after your shrugs and perform bicycle crunches after your lateral raises.
Continue this pattern through the rest of your workout. When you finish the last set of the last routine,
you will have done two sets of ab exercises for each region of your midsection. At this point, perform an
ab circuit by doing all three of the ab exercises back to back to back with no rest.
Tues and Fri - Chest/Back/Legs.
Chest:
Barbell Incline Press: 15, 12, 10, 8, 6, 10, 10 reps
Dumbbell Bench Press: 12, 10, 8, 6, 10, 10 reps
Dumbbell Flys: 10-12, 10-12, 10-12 reps
Back:
Wide-grip Lat Pulldowns: 12, 10, 8, 6, 10, 10 reps
Dumbbell One-arm Rows: 10, 8, 6, 10, 10 reps
Legs:
Barbell Deadlifts: 12, 10, 8, 6, 10, 10 reps
Dumbbell Walking Lunges: 10, 8, 6, 10, 10 reps
PHENQ
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WORKOUT GUIDE

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