Log In
Old-school-bodybuilding-program-website Old-school-bodybuilding-program-mobile

Variable Training Method – Phases 3 & 4

Week 1
Day 1
Exercise Sets Reps Muscle Group
Bench Press 3 3-5 Chest
Incline Dumbbell Press 3 3-5 Chest
Smith Machine Decline Bench Press 2 3-5 Chest
Incline Dumbbell Flye 2 5-6 Chest
Close-Grip Bench Press 3 3-5 Triceps
Triceps Dip 2 3-5 Triceps
Triceps Pressdown 2 3-5 Triceps
Smith Machine Hip Thrust 3 5-6 Abs
Smith Machine Crunch 3 5-6 Abs