Log results for Andre's Full Body
andre3k1
Andre's Full Body
Adaptation of the "4-Hour Body" routine.
- Arms
- (Triceps),
- Chest
- (Chest, Upper Chest),
- Legs
- (Buttocks, Quadriceps, Hamstrings, Calves),
- Shoulders
- (Front Shoulders)
Exercises
Record:weight used
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Dumbbell Pullover (for weight)
1 set of 7 reps InstructionsSuper-set with Yate's Row. |
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Yate's Row (for weight)
1 set of 7 reps InstructionsSuper-set with Dumbbell Pullover. |
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Leg Press (for weight)
1 set of 10 reps |
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Chest Fly (for weight)
1 set of 7 reps InstructionsSuper-set with Weighted Dip. |
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Weighted Dip (for weight)
1 set of 7 reps InstructionsSuper-set with Chest Fly. |
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Hamstring Curl (for weight)
1 set of 7 reps |
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Reverse Thick-Bar Curl (for weight)
1 set of 7 reps |
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Calf Raise (for weight)
1 set of 7 reps |
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Bike (complete)
For 00:03:00 InstructionsCool down. |
Workout Instructions
One set to failure per exercise. Perform every repeition with a 5/5 cadence, so that total time under tension is between 80-120 seconds per exercise. Three minutes rest between sets (unless "super-set").
http://www.fourhourworkweek.com/blog/geek-to-freak/
Log
Plan
Plan to do Andre's Full Body
Questions