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Home Training Workouts Jonathan Irizarry Workout

Jonathan Irizarry Workout



Jonathan Irizarry Workout

Everything should be 8 reps for the final set 10-12 for first 2 sets.

 

Day# 1 Back:

lots of chins 4 reg, 3 power grip

1 arm db row

over hand bb row

low cable row

rope pull over

 

Day #2 Legs: (if possible do am/pm split)

leg ext

wide rear squat

hacks

invert leg press 7

lying leg curl

seated leg curl

deadlifts

 

Day #3 Shoulders:

shoulders behind  the back lateral raise

shoulder press

front raise on incline bench

upright row

 

Day#4: Rest

 

Day #5 Back:

lots of chins 4 reg, 3 power grip

1 arm db row

over hand bb row

low cable row

rope pull over

 

Day #6 Chest:

incline db press

flat db press

incline db fly

7's on flat hammer press

 

Day#7 Arms:

 

Biceps:

start with 7's with curl bar standing

cable curls front double

preacher curls

concentration curls in your thigh

 

Triceps:

rope pushdowns

close grip bench

skull crusher

over head db ext



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Current Views : 2042
Date Published : 2011-01-23 15:15:06
Written By : Muscle Prodigy