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    Cheat Sheet

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    evolve2advancetire
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    Cheat Sheet

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    evolve2advancetire
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    cheat sheet

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1 views1 page

    Cheat Sheet

    Uploaded by

    evolve2advancetire
    Op

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    CHEST BACK SHOULDERS BICEPS

    12-20 sets/week 12-24 sets/week 15-21 sets/week 12-20 sets/week

    HORIZONTAL PRESS
    bench press, push up..
    HORIZONTAL PULL
    any rowing exercise
    OVERHEAD PRESS
    any overhead pressing exercise
    MAIN BICEPS CURL
    barbell/dumbbell/ez-bar curl
    bodybuilding
    HEAD ISOLATION
    simplified
    cheat sheet
    INCLINE PRESS VERTICAL PULL LATERAL BRACHIALIS & BRACHIORADIALIS CURL
    hammer curl, any curl with overhand grip
    incline bench, decline pushup.. lat pulldown, any pull up var. dumbbell/cable lateral raise

    ISOLATION REAR HEAD ISOLATION PEAK FOCUSED CURL


    chest fly, pec deck.. rear delt fly, face pull. preacher curl, concentration curl

    NECK TRICEPS ABS FOREARMS


    18+ sets/week 9-15 sets/week 6-12 sets/week (weighted ab ex.) 6+ sets/week (wrist curls)
    yep, its all here!
    FRONT SIDE LATERAL HEAD ISOLATION WEIGHTED AB EXERCISE WRIST CURL
    neck curl any cable pushdown var. cable/machine crunch, weighted sit up. any wrist curl variation

    BACK SIDE LONG HEAD ISOLATION BODYWEIGHT AB EXERCISE


    RICE BUCKET TRAINING
    neck extension any overhead extension chair/hanging leg/knee raise..

    SIDES
    GRIPPERS
    neck rotation/lateral neck flexion

    QUADS HAMSTRINGS GLUTES CALVES


    12-18 sets/week 12 sets/week 6-12 sets/week 6+ sets/week
    LOWER BODY COMPOUND HIP HINGE MOVEMENT GLUTE COMPOUND LIFT ISOLATION
    squat, leg press, hack squat. RDL, SLDL, good mornings. hip thrust any calf raise variation

    ISOLATION ISOLATION ISOLATION


    leg extensions machine/nordic hamstring curl glute kickbacks, lunges..

    GREEN SQUARES 12-30 rep


    BLUE SQUARES =5-15 rep range
    range
    more on
    BETGE SQUARES = optional exercises bodybuildingsimplified.com

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