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AARON

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					AARON
Workout 1               Goal
Incline Barbell Bench   11-15 RP
Static                  hold x 30s
Stretch                 90 second
EZ Curl Triceps         15-20 RP
Stretch                 60 second
Smith Shoulder Press    11-15 RP
Static                  hold x 30s
Stretch                 60 second
Rack Chins              15-20 RP
Static                  pumps x 30s
Close Grip Cable Row    12 straight set
AARON
Workout 2                 Goal
Preacher EZ Curl          15-20RP
Static                    30s negative
Dumbell Hammer Curl       12-20 (SLOW)
Stretch                   60 second
Leg Press Calves          12   (15 sec stretch)


Prone Ham Curls           20-30RP
Static (top and bottom)   pumps x 30s
Stretch                   60 second
Barbell Squat             8-12, 4-8
Widowmaker                20 reps
Stretch                   60 second
AARON
Workout 3                Goal
Decline Barbell Bench    11-15 RP
Static                   10 x 2" reps
Stretch                  90 second
Close Grip Bench Press   11-15 RP
Stretch                  60 second
Dumbell Shoulder Press   15-30 RP
Static                   hold x 30s
Stretch                  60 second
Rack Chins Behind Head   15-20 RP
Static                   pumps x 30s
Rack Deadlift            8-12; 4-8
AARON
Workout 4                  Goal
Alternating Dumbell Curl   15-20RP
Static                     30s negative
Reverse Preacher Curl      12-20 (SLOW)
Stretch                    60 second
Hack Squat Calves          12   (15 sec stretch)


Hack Squats                8 to 10
Widowmaker                 20 reps
Stretch                    60 second
Stiff Leg Deadlift         6 sets of 6
No Stretch                 -
AARON
Workout 5                 Goal
Nautilus Vertical Bench   11-15 RP
Static                    10 x 2" reps
Stretch                   90 second
Pullovers                 15-20 RP
Stretch                   60 second
Hammer Shoulder Press     11-15 RP
Static                    hold x 30s
Stretch                   60 second
Front Pulldowns           15-20 RP
Static                    pumps x 30s
Smith Bent Rows           12 straight set
AARON
Workout 6               Goal
Barbell Drag Curl       15-20RP
Static                  30s negative
1 Arm Reverse Curl      12-20 (SLOW)
Stretch                 60 second
Cybex Rotary Calves     12   (15 sec stretch)


Sumo Leg Press          12-20 straight
Stretch                 60 second
Leg Press               8-10 straight
Widowmaker (20% less)   20 reps
Stretch                 60 second

				
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posted:11/18/2011
language:English
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