Page 14

TRAINING

[T]

ONE MAIN EXERCISE:

High Intensity Interval Cardio

ONE MAIN EXERCISE:

Rest

HIIT

DAY OFF

DAY

CHOOSE ONE MAIN EXERCISE:

Pull-Ups

Wide Grip Lat Pulldowns

One-Arm Dumbbell Rows

Bent-Over Rows

T-Bar Rows

Do The Following Sets: x12, x5, x5, x5, x10

CHOOSE ONE MAIN EXERCISE:

Standing Barbell Press

Seated Dumbbell Presses

Front Raises

Lateral Raises

Do The Following Sets: x12, x5, x5, x5, x10

CHOOSE ONE MAIN EXERCISE:

Alternate Dumbbell Curls

Barbell Curls

Preacher Curls

Do The Following Sets: x12, x5, x5, x5, x10

CHOOSE A FINISHING EXERCISE:

Seated Cable Rows

Back Extensions

SINGLE SET:

To failure, using either drop set or single set.

CHOOSE A FINISHING EXERCISE:

Reverse Flyes

Upright Cable Rows

Upright Barbell Rows

SINGLE SET:

To failure, using either drop set or single set.

CHOOSE A FINISHING EXERCISE:

Concentration Curls

Cable Curls

Hammer Curls

SINGLE SET:

To failure, using either drop set or single set.

BACK

SHOULDERS

BICEPS

DAY

14 PRIMAL MUSCLE TRAINING GUIDE