Accumulation 2 Day workout: Carmelo Barila 07/17

Lower Body

17/07/2017
Video Sets Reps Weight Comment
Pendulumn Squats (The Quad Squat)
 		4 10, 12, 15, 20

A-1
2010 tempo, rest: 90 seconds
Lying Leg Curl (Hamstrings)
 		4 6-8

A-2
Lying Leg curl (toes turn in)
40X0 tempo, rest: 75 seconds
Dynamic Lunge Warm Ups
 		4 10, 12, 15, 20

B-1
Dumbell Back Lunges
20X0 tempo, rest: 90 seconds
Straight Leg Deadlift
 		4 10-12

B-2
Barbell Romanian Deadlifts
4020 tempo, rest: 75 seconds
Standing Calve Raise
 		3 12, 15, 20

C-1
Standing Calf Raises
1110 tempo, rest: 60 seconds
Low Cable Pull-In
 		3 10-12

C-2
2020 tempo, rest: 60 seconds

Upper Body

17/07/2017
Video Sets Reps Weight Comment
Dumbbell Incline Press
 		4 8, 10, 12, 15,

A-1
60o Incline Dumbbell Press
on 3010 tempo rest: 75 seconds
Close Grip Pull Ups
 		4 8-10

A-2
4010 tempo, rest: 75 seconds
Seated Dumbbell Shoulder Press
 		3 10-12

B-1
10o Dumbbell Shoulder Press
3010 tempo, rest: 75 seconds
1 Arm Dumbbell Row
 		3 8-10

B-2
4010 tempo, rest: 75 seconds
Triceps D/B Skull Crusher
 		3 10-12

C-1
10o Decline Dumbbell Triceps Extensions, Neutral Grip
3110 tempo, rest: 75 seconds
High Incline Alternating Curl
 		3 8-10

C-2
Seated Off-set Dumbbell Curls
3010 tempo, rest: 75 seconds