Program A1 Chest and Shoulders by Ion Radulescuion.unbeldi.com/programA1-highRes.pdfProgram A1 Chest...

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Program A1 Chest and Shoulders by Ion Radulescu page 1 of 10 1. Abs Start/Finish Midpoint Chest 2. Push Ups Start/Finish Midpoint 3. Bench Press Barball (Open Grip) Start/Finish Midpoint

Transcript of Program A1 Chest and Shoulders by Ion Radulescuion.unbeldi.com/programA1-highRes.pdfProgram A1 Chest...

Page 1: Program A1 Chest and Shoulders by Ion Radulescuion.unbeldi.com/programA1-highRes.pdfProgram A1 Chest and Shoulders by Ion Radulescu page 3 of 10 7. Dips (Off Bench) Start/Finish Midpoint

Program A1 Chest and Shoulders by Ion Radulescu

page 1 of 10

1. Abs

Start/Finish Midpoint

Chest

2. Push Ups

Start/Finish Midpoint

3. Bench Press Barball (Open Grip)

Start/Finish Midpoint

Page 2: Program A1 Chest and Shoulders by Ion Radulescuion.unbeldi.com/programA1-highRes.pdfProgram A1 Chest and Shoulders by Ion Radulescu page 3 of 10 7. Dips (Off Bench) Start/Finish Midpoint

Program A1 Chest and Shoulders by Ion Radulescu

page 2 of 10

4. Bench Press Dumb Bells

Start/Finish Midpoint

5. Bench Press Barbell - Incline

Start/Finish Midpoint

6. Dumb Bells - Incline (fly)

Start/Finish Midpoint

Page 3: Program A1 Chest and Shoulders by Ion Radulescuion.unbeldi.com/programA1-highRes.pdfProgram A1 Chest and Shoulders by Ion Radulescu page 3 of 10 7. Dips (Off Bench) Start/Finish Midpoint

Program A1 Chest and Shoulders by Ion Radulescu

page 3 of 10

7. Dips (Off Bench)

Start/Finish Midpoint

8. Bench Press Barball (Close Grip)

Start/Finish Midpoint

9. Dumb Bell Pullover

Start/Finish Midpoint

Page 4: Program A1 Chest and Shoulders by Ion Radulescuion.unbeldi.com/programA1-highRes.pdfProgram A1 Chest and Shoulders by Ion Radulescu page 3 of 10 7. Dips (Off Bench) Start/Finish Midpoint

Program A1 Chest and Shoulders by Ion Radulescu

page 4 of 10

10. Triceps

Start/Finish Midpoint

Shoulders 11. Military Press

Start/Finish Midpoint

12. Side Lateral

Start/Finish Midpoint

Page 5: Program A1 Chest and Shoulders by Ion Radulescuion.unbeldi.com/programA1-highRes.pdfProgram A1 Chest and Shoulders by Ion Radulescu page 3 of 10 7. Dips (Off Bench) Start/Finish Midpoint

Program A1 Chest and Shoulders by Ion Radulescu

page 5 of 10

13. Incline Rear Deltoid Raise

Start/Finish Midpoint

14. Trapeze Dumb Bells (Shrugs)

Start/Finish Midpoint

15. Upper Abs - crunch

Start/Finish Midpoint

Page 6: Program A1 Chest and Shoulders by Ion Radulescuion.unbeldi.com/programA1-highRes.pdfProgram A1 Chest and Shoulders by Ion Radulescu page 3 of 10 7. Dips (Off Bench) Start/Finish Midpoint

Program A1 Back and Legs by Ion Radulescu

page 6 of 10

1. Lower Abs

Start/Finish Midpoint

Back

2. Bent-Over Barbell Row

Start/Finish Midpoint

3. Back Extension

Start/Finish Midpoint

Page 7: Program A1 Chest and Shoulders by Ion Radulescuion.unbeldi.com/programA1-highRes.pdfProgram A1 Chest and Shoulders by Ion Radulescu page 3 of 10 7. Dips (Off Bench) Start/Finish Midpoint

Program A1 Back and Legs by Ion Radulescu

page 7 of 10

4. Seated Cable Row (Close Grip)

Start/Finish Midpoint

5. Pull Down Open Grip

Start/Finish Midpoint

6. Pull Down Close Grip

Start/Finish Midpoint

Page 8: Program A1 Chest and Shoulders by Ion Radulescuion.unbeldi.com/programA1-highRes.pdfProgram A1 Chest and Shoulders by Ion Radulescu page 3 of 10 7. Dips (Off Bench) Start/Finish Midpoint

Program A1 Back and Legs by Ion Radulescu

page 8 of 10

7. Biceps

Start/Finish Midpoint

Legs

8. Incline Hack Squat

Start/Finish Midpoint

9. Decline Leg Press

Start/Finish Midpoint

Page 9: Program A1 Chest and Shoulders by Ion Radulescuion.unbeldi.com/programA1-highRes.pdfProgram A1 Chest and Shoulders by Ion Radulescu page 3 of 10 7. Dips (Off Bench) Start/Finish Midpoint

Program A1 Back and Legs by Ion Radulescu

page 9 of 10

10. Leg Curl

Start/Finish Midpoint

11. Leg Extension

Start/Finish Midpoint

12. Toe Raise - Calves

Start/Finish Midpoint

Page 10: Program A1 Chest and Shoulders by Ion Radulescuion.unbeldi.com/programA1-highRes.pdfProgram A1 Chest and Shoulders by Ion Radulescu page 3 of 10 7. Dips (Off Bench) Start/Finish Midpoint

Program A1 Back and Legs by Ion Radulescu

page 10 of 10

13. Trapeze (Shrugs) with Barbell

Start/Finish Midpoint

14. Lower Abs - Crunch

Start/Finish Midpoint


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