THOMAS J WORKOUT “Pain is weakness leaving the body”…
All Exercises are done in sets of three…Reps will be 15-12-10 or 12-10-8 for heavier workouts
Exercises Day 1 Chest and Shoulders
Smith Machine Press -superset with Flat Bench Press
Cable Crossover-superset with Dip
Seated Overhead Press-superset with Dumbbell Lateral Raise
Wide Grip Upright Row-superset with Bent-over Lateral Raise
Day 2 Back
Wide-Grip Pullup-superset with Reverse Grip Pulldown
Bent-Over Barbell Row-superset with Barbell Shrug
Seated Cable Row-superset with Dickerson (straight arm pulldown)
Day 3 Rest
Day 4 Legs
Front Squat-superset with Leg Press
Romainian Deadlift-superset with Leg Curl
Leg Extension-superset with Glute Ham Raise
Seated Calve Raise-superset with Smith Machine Calve Raise
Day 5 Arms
Barbell Curl-superset with Skullcrushers
Preacher Curl-superset with Triceps Pressdown on Cables
Incline Dumbbell Curls-superset withDouble Arm kickback
Dips
GOOD LUCK. TAKE ASPRIN.
