scott_herman
  • Scott Herman | Training
    • MONDAY / CHEST & ABS
      • Dumbbell chest press
        • 3 x 6-8
      • Dumbbell incline chest press
        • 3 x 6-8
      • Cable flys: high
        • 3 x 6-8
      • Cable flys: low
        • 3 x 6-8
      • Cable flys: middle
        • 3 x 6-8
      • Focus on 4 exercises to hit upper and lower abs
    • TUESDAY / BACK, SHOULDERS & ABS
      • Lat pull-downs
        • 3 x 6-8
      • Reverse pull-downs
        • 3 x 6-8
      • Deadlifts (straight bar)
        • 3 x 6-8
      • Wide-grip pull-ups
        • 3 x 6-8
      • Low rows
        • 3 x 6-8
      • Dumbbell shoulder press
        • 3 x 6-8
      • Dumbbell lateral raises
        • 3 x 6-8
      • Dumbbell front raises
        • 3 x 6-8
      • Dumbbell alternating overhand/underhand lateral raises
        • 3 x 6-8
      • Shrugs (straight bar)
        • 3 x 6-8
      • Focus on 4 exercises to hit lower abs and obliques
    • WEDNESDAY / LEGS
      • Squats
        • 5 x 15-20
      • Leg extensions
        • 3 x 6-8
      • Single-leg extensions
        • 3 x 6-8 each leg
      • Hamstring curls
        • 3 x 6-8
      • Single-leg curls
        • 3 x 6-8 each leg
      • Hip adduction
        • 3 x 15
      • Hip abduction
        • 3 x 15
      • Donkey calf press
        • 3 x 15-20
      • Single-leg calf raises
        • 3 x 15-20 each leg
    • THURSDAY / ARMS & ABS
      • Straight-bar biceps curls
        • 3 x 6-8
      • Alternating dumbbell curls
        • 3 x 6-8
      • Hammer curls
        • 3 x 6-8
      • Reverse curls
        • 3 x 6-8
      • Close-grip bench press
        • 3 x 6-8
      • Seated triceps extensions
        • 3 x 6-8
      • Triceps push-downs (V-bar)
        • 3 x 6-8
      • Reverse pull-downs
        • 3 x 6-8
      • Focus on 4 exercises to hit upper and lower abs
    • FRIDAY / ABS
      • Focus on 4 exercises to hit lower abs and obliques
    • SATURDAY
      • Rest
    • SUNDAY
      • 6-8 mile run


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