Training Blueprint

CHOOSE ONE MAIN EXERCISE:

 

»

Barbell Bench Presses

 

»

Barbell Incline Presses

 

»

Dumbbell Bench Presses

 

»

Dumbbell Incline Presses

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

ONE MAIN EXERCISE:

 

»

High Intensity Interval Cardio

CHOOSE ONE MAIN EXERCISE:

 

»

Dips

 

»

Seated Triceps Presses

 

»

Lying Triceps Presses

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

ONE MAIN EXERCISE:

 

»

Standing Heel Raises

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

CHOOSE A FINISHING EXERCISE:

 

»

Dumbbell Flyes

 

»

Cable Crossovers

SINGLE SET: 

To failure, using either drop set or single set.

CHOOSE A FINISHING EXERCISE:

 

»

Triceps Kickbacks

 

»

Triceps Pushdowns

 

»

Cable Extensions

SINGLE SET: 

To failure, using either drop set or single set.

FINISHING EXERCISE:

 

»

Seated Calf Raises

SINGLE SET: 

To failure, using either drop set or single set.

CHEST

HIIT

TRICEPS

CALVES

DAY 1!

DAY 2!

continued on Pg.13

8  PRIMAL MUSCLE  TRAINING GUIDE