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Variable Training Method – Phases 5 & 6

Week 1
Day 1
Exercise Sets Reps Muscle Group
Bench Press 3 8-12 Chest
Incline Dumbbell Flye 3 8-12 Chest
Dumbbell Flye 3 8-12 Chest
High-Pulley Cable Crossover 3 8-12 Chest
Triceps Dip 3 8-12 Triceps
Triceps Pressdown 3 8-12 Triceps
Dumbbell Overhead Triceps Extension 3 8-12 Triceps
Smith Machine Hip Thrust 3 8-12 Abs
Rope Cable Crunch 3 8-12 Abs
Crunch 3 to failure Abs