Download Bodybuilding.com - Mike O'Hearn's Power Bodybuilding_ the 12-Week Program PDF

TitleBodybuilding.com - Mike O'Hearn's Power Bodybuilding_ the 12-Week Program
TagsHobbies Self Care Recreation Athletic Sports Individual Sports
File Size653.6 KB
Total Pages8
Document Text Contents
Page 2

Barbell Incline Bench Press - Medium Grip
1-3 sets, low weight



Barbell Incline Bench Press - Medium Grip
6 sets, 5 reps, max weight



Dumbbell Bench Press
4-5 sets, 10 reps



Incline Dumbbell Flyes
3 sets, 8-10 reps



Jogging-Treadmill



Crunches



Barbell Squat
1-3 sets, low weight



Barbell Squat
7 sets, 3 reps, heavy weights



Leg Press
5 sets, 10 reps, heavy weights



Leg Extensions
3 sets, 8 reps, heavy weights



Jogging-Treadmill



Crunches

Monday: Chest

Warm-up:

Working Sets:

PM Cardio/Abs: 30 min

Tuesday: Legs

Warm-up:

Working Sets:

PM Cardio/Abs: 30 min

Wednesday: Shoulders

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Page 3

Standing Shoulder Press
3 sets, 8 reps



Wide-Grip Upright Barbell Row
3 sets, 8 reps



Standing Dumbbell Upright Row
3 sets, 8 reps



Side Lateral Raise
4 sets, 12 reps



Seated Bent-Over Rear Delt Raise
4 sets, 12 reps



Barbell Curl
3 sets, 8-12 reps



Seated Dumbbell Curl
3 sets, 8-12 reps



Preacher Curl
3 sets, 8-12 reps



Lying Triceps Press
4 sets, 8-12 reps



Triceps Pushdown
4 sets, 8-12 reps



Dumbbell Incline Triceps Extension (shown with
cable)
4 sets, 8-12 reps



Jogging-Treadmill



Crunches



Barbell Deadlift
1-3 sets, low weight



Barbell Deadlift
7 sets, 2 reps, heavy weight



One-Arm Dumbbell Row
5 sets, 10 reps, heavy weight



Wide-Grip Lat Pulldown
3 sets, 8 reps, heavy weight

Thursday: Arms

PM Cardio/Abs: 30 min

Friday: Back

Warm-up:

Working Sets:

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