logo
THE GENERAL DEVELOPMENT ROUTINE. BY BRUCE LEE
by Toucher_Couler27
23 athletes joined
Program Description
Here is one of Lee's first routines. In bodybuilding, don't forget that bodybuilding is not everything, you must have regular cardiovascular training, daily martial training, an effective stretching routine to be able to hope to build a strong and healthy body. powerful like lee. To this end, Lee designed the general development routine. This routine was improved in the 2nd program which you will find after. The Routine is the following (overall), to be followed three days a week (Tuesday, Thursday and Saturday), which consisted of what he considered to be the best exercises for each of the major muscle groups in the body. . Although Lee left no exact record of the weight, sets, or reps he used with this particular routine, there is ample evidence in the more detailed weight training records he left behind, in addition memories of his students, to indicate that 2 sets of 8 to 12 repetitions were the most likely formula. The only exception was the leg workout, which he said required more reps (12 to 20).
Program Overview
Level
Novice, Beginner, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Mar 14, 2024 09:58
Last Edited
Jun 01, 2024 07:42
down_app
Week 1
1 / 12 Weeks
Day 2
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 3
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 1
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 1
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 2
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 3
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 1
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 2
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 3
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 1
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 2
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 3
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 1
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 2
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 3
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 1
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 2
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 3
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 1
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 2
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 3
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 1
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 2
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 3
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 1
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 2
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 3
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 1
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 2
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 3
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 1
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 2
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 3
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 1
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 2
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 3
1
Clean and Press
1 Set
1 Set
12 Reps
10 Reps
@9
@9
2
Squat (Barbell)
1 Set
1 Set
20 Reps
15 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Barbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8
5
Pullover (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Behind-the-Neck Push Press
1 Set
1 Set
10 Reps
8 Reps
@8
@8
7
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
8
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5