B.A.B.E. Workouts

TODAY’S ROUTINE

SHOULDERS/BICEPS

Dumbbell Side Lateral
15,12,10,10

*Floor Dumbbell Press
4 sets of 8

Barbell Front Raise
(Inside shoulder width grip)
12,10,8,8 drop 10 drop 12

Reverse Pec Deck Rear Delt Fly
3 sets of 15
(1:2:1:2)

Alternating Dumbbell Side Lateral
3 sets of 15
(1:0:1:2)

Barbell Curl
(Shoulder width grip)
15,12,10,10

Barbell Preacher Curl
(Inside shoulder width grip)
4 sets of 8

Cable Hammer Curl
(Rope attachment)
12,10,8,8 drop 10 drop 12

Barbell Reverse Curl
(Inside shoulder width grip)
3 sets of 15
(1:0:1:2)


YESTERDAY’S ROUTINE

LATS/TRAPS

Lat Pull Down
(Outside shoulder. width D grip)
15,12,10,10

Lat Pull Down
(Close V grip)
4 sets of 6

*Incline Bench Cable Low Row
(Rope attachment)
12,10,8,8 drop 10 drop 12

*Single Arm Row
4 sets of 8

Body Weight Pull Up/Body Weight Inverted Row
3 sets of F/F

Trap Bar Shrug
3 sets of 8
(1:0:1:2)

Single Arm Dumbbell Shrug
3 sets of 15
(1:0:1:2)