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Exercise 1 of 10 Bench Dip Equipment Bench Sets -- Reps 1-6, 6-12* Rest -- Play How to *Perform weighted: 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Exercise 2 of 10 Flat Bench Lying Leg Raise Equipment Bench Sets 5 Reps 1-6, 6-12* Rest 60 sec *Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Exercise 3 of 10 Skull Crusher Equipment Barbell Sets 5 Reps 1-6, 6-12* Rest -- How to *Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Exercise 4 of 10 Jackknife Situp Equipment Sets 5 Reps 1-6, 6-12* Rest 60 sec *Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Exercise 5 of 10 EZ-Bar Preacher Curl Equipment EZ-Bar, Preacher Bench Sets 5 Reps 1-6, 6-12* Rest -- Play How to *Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Exercise 6 of 10 Russian Twist Equipment Weight Plates Sets 5 Reps 1-6, 6-12* Rest 60 sec Play How to *Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Exercise 7 of 10 Barbell High Pull Equipment Barbell Sets 4 Reps 1-6, 6-12* Rest -- Play How to *Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Exercise 8 of 10 Cable Oblique Twist Equipment Sets 4 Reps 1-6, 6-12* Rest 60 sec *Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Exercise 9 of 10 Standing Lat Cable Pushdown Equipment Sets 4 Reps 1-6, 6-12* Rest -- *Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Exercise 10 of 10 Cable Biceps Curl Equipment Adjustable Cable Machine, Straight Bar Attachment Sets 4 Reps 1-6, 6-12* Rest 60 sec Play How to *Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
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