MF High Volume

Contributed by: Dennis Stupka-Fisk

Save Routine

Arms

• a. Front Pulldown - Cable
  1 sets × 50 reps, 0s rest
• b. Curl - Cable
  1 sets × 50 reps, 1m rest
• a. Front Pulldown - Cable
  1 sets × 15 reps, 0s rest
• b. Curl - Cable
  1 sets × 15 reps, 1m rest
• a. Front Pulldown - Cable
  2 sets × 12 reps, 1m rest
• b. Curl - Cable
  2 sets × 12 reps, 1m rest
• a. Skull Crushers Flat - EZ Curl Bar
  1 sets × 20 reps, 0s rest
• b. Hammer Curl - Dumbbell
  1 sets × 20 reps, 1m rest
• a. Skull Crushers Flat - EZ Curl Bar
  1 sets × 15 reps, 0s rest
• b. Hammer Curl - Dumbbell
  1 sets × 15 reps, 1m rest
• a. Skull Crushers Flat - EZ Curl Bar
  1 sets × 12 reps, 0s rest
• b. Hammer Curl - Dumbbell
  1 sets × 12 reps, 1m rest
• a. Skull Crushers Flat - EZ Curl Bar
  1 sets × 10 reps, 0s rest
• b. Hammer Curl - Dumbbell
  1 sets × 10 reps, 1m rest
• a. Tricep Press Down - Lever
  1 sets × 20 reps, 0s rest
• b. Curl - Lever
  1 sets × 20 reps, 1m rest
• a. Tricep Press Down - Lever
  1 sets × 15 reps, 0s rest
• b. Curl - Lever
  1 sets × 15 reps, 1m rest
• a. Tricep Press Down - Lever
  1 sets × 12 reps, 0s rest
• b. Curl - Lever
  1 sets × 12 reps, 1m rest
• a. Tricep Press Down - Lever
  1 sets × 10 reps, 0s rest
• b. Curl - Lever
  1 sets × 10 reps, 1m rest
• a. Concentration Curl - Dumbbell
  5 sets × 20 reps, 0s rest
• b. Reverse Grip Pulldown - Cable
  5 sets × 20 reps, 1m rest

Shoulders

• a. Lateral Raise - Dumbbell
  1 sets × 30 reps, 0s rest
• b. Front Raise - Dumbbell
  1 sets × 30 reps, 0s rest
• c. Rear Delt Raise - Dumbbell
  1 sets × 30 reps, 0s rest
• d. Overhead Press - Dumbbell
  1 sets × 10 reps, 1m rest
• Lateral Raise - Dumbbell
  1 sets × 30 reps, 1m rest
• Lateral Raise - Dumbbell
  1 sets × 25 reps, 1m rest
• Lateral Raise - Dumbbell
  1 sets × 15 reps, 1m rest
• Lateral Raise - Dumbbell
  2 sets × 12 reps, 1m rest
• Military Press - Lever
  1 sets × 30 reps, 1m rest
• Military Press - Lever
  1 sets × 20 reps, 1m rest
• Military Press - Lever
  1 sets × 15 reps, 1m rest
• Military Press - Lever
  1 sets × 12 reps, 1m rest
• Shrug - Dumbbell
  1 sets × 50 reps, 1m rest
• Shrug - Dumbbell
  1 sets × 25 reps, 1m rest
• Shrug - Dumbbell
  1 sets × 20 reps, 1m rest
• Shrug - Dumbbell
  2 sets × 12 reps, 1m rest