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Eight-Day Training Cycle:

One day training, One day rest

(One day on, One day off)

Day 1: Chest, Biceps

Bench Presses: 3 sets, 6-8 reps

Incline Bench Presses: 2 sets, 6-8 reps

Dips with added weight: 2 sets, 8-10 reps

Barbell Curls: 3 sets, 6-10 reps

Dumbbell Curls: 2 sets, 6-10 reps

Day 3: Thighs

Squats: 3 sets, 6-10 reps

Leg Presses: 2 sets, 8-10 reps

Leg Curls: 2 sets, 8-10 reps

Day 5: Shoulde, Triceps

Presses behind neck: 3 sets, 6-8 reps

Upright Row: 2 sets, 8-10 reps

Side Laterals: 2 sets, 8-10 reps

Lying Triceps Presses: 3 sets, 6-10 reps

Triceps Pulley pushdown: 2 sets, 8-10 reps

Day 7: Back, Calves:

Chins with added weight: 3 sets, 8-10 reps

Lat pull to neck: 2 sets, 8-10 reps

Barbell bent-over row: 2 sets, 6-10 reps

Seated Cable Row: 2 sets, 6-10 reps

Standing Calf Raise: 3 sets, 8-12 reps

Seated Calf Raise: 2 sets, 8-12 reps

 

Sources:

World Anabolic Review 1996. P.Grunding/M.Bachmann. Pages: 386-387