Training
Workouts
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