4WBW: Week 2: Day 11

Week 2: Two-Day Split: Upper & Lower Body

The premise this week is that we will be working the upper body for two days, and the lower body for two days.

Day 11: Upper Body

  1. Barbell Bench Press (3 sets; 10/12/15 reps)
  2. Dumbbell Flye (3 sets; 10/12/15 reps)
  3. Barbell Bent-Over Row (3 sets; 10/12/15 reps)
  4. Lat Pulldown (3 sets; 10/12/15 reps)
  5. Overhead Dumbbell Press (3 sets; 10/12/15 reps)
  6. Dumbbell Lateral Raise (3 sets; 10/12/15 reps)
  7. Barbell Biceps Curl (3 sets; 10/12/15 reps)
  8. Machine Preacher Curl (3 sets; 10/12/15 reps)
  9. Lying EZ-Bar Triceps Extension (3 sets; 10/12/15 reps)
  10. Rope Pressdown (3 sets; 10/12/15 reps)
  11. Crunch (3 sets; 15-20 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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