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