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The ‘Bourne’ Transformation

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  • 9

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Routine

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Friday

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
4
Reps
10
Rest
--
Add 5-10lbs onto last week’s weight.
Equipment
Barbell, Bench
Sets
4
Reps
10
Rest
--
Add 5-10lbs onto last week’s weight.
Exercise 4 of 9

Barbell Shoulder Press

Equipment
Barbell
Sets
4
Reps
8
Rest
--
Add 10lb from last week’s weight and 2 extended sets of 8/4/2 with 15 second rest.
Exercise 5 of 9

Weighted Parallel Bar Pullups

Equipment
Sets
4
Reps
8
Rest
--
Add 10lb from last week’s weight and 3 extended sets of 8/4/2 with 15 second rest. 4x8
Exercise 6 of 9

Straight-Arm Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment
Sets
1
Reps
20
Rest
1 min
Exercise 7 of 9

Cable Row Standing

Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
1
Reps
20
Rest
1 min
Exercise 9 of 9

Abs (Exercise of Your Choice)

Equipment
Sets
1
Reps
20
Rest
--
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