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