ABBREVIATED MUSCLE-BUILDING PROGRAM W/COMPOUND AFTERSHOCK ARM & AB WORK
BY STEVE HOLMAN
IRONMAN JUNE 1999 ISSUE
MONDAY
BENCH PRESSES* 3*6-8
SQUATS* 3*6-8
DEADLIFTS* 3*6-8
AFTERSHOCK SUPERSETS
#1
OVERHEAD EXTENSIONS 1-2*6-8
CLOSE-GRIP BENCH PRESSES 1-2*6-8
#2
INCLINE DUMBBELL CURLS & UNDERGRIP CHINS OR PULLDOWNS 1-2*6-8
#3
AB BENCH CURLS, FULL RANGE CRUNCHES, OR PREACHER BENCH CRUNCHES &
INCLINE OR HANGING KNEEUPS 1-2*6-8
THURSDAY
BENCH PRESSES* 3*6-8
SQUATS* 3*6-8
BENT-OVER ROWS* 3*6-8
AFTERSHOCK SUPERSETS
#1
OVERHEAD EXTENSIONS 1-2*6-8
CLOSE-GRIP BENCH PRESSES 1-2*6-8
#2
INCLINE DUMBBELL CURLS & UNDERGRIP CHINS OR PULLDOWNS 1-2*6-8
#3
AB BENCH CURLS, FULL RANGE CRUNCHES, OR PREACHER BENCH CRUNCHES &
INCLINE OR HANGING KNEEUPS 1-2*6-8
*AFTER ONE-MONTH GO 4*5
ANY QUESTIONS PLEASE E-MAIL STEVE HOLMAN AT ironchief@aol.com
