July 16th - OLYMPIA PREP WORKOUT (circa 2014)

July 16, 2018

July 16th - OLYMPIA PREP WORKOUT (circa 2014)

This journal is NOT a nutrition plan. It is NOT a training program. It is NOT the “secret” to getting shredded. It was never supposed to be seen by the public. But this book should inspire you. Can you train as hard as DLB? Try out her July 16th workout from 4 years ago. 

 AM CARDIO  

40 Min. Stairs (125-130)

 CHEST / CALF / AB:  

1. Flat Machine - 5x15

    Pecdec Dropset - 5x10xFAIL

    Push Ups - 5xFAIL

2. Incline Press (Smith) - 5x10

    Standing Incline Cable Fly - 5x10-12

3. Decline Bench (135 lb) - 5xFAIL

    Decline Cable Fly - 5x10-12

4. BW Dips - 5xFAIL

    Landmine Press - 5x10

5. Seated Calf Raise - 5x15

6. Donkey Calf Tri-Set - 5x15x10x10

(IN, OUT, STRAIGHT)

 ABS: 

1. Decline Leg Lift - 8x15

    Decline Reverse Curl - 8x10

2. Decline Crunch - 5x15 


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