MAPS Anabolic Advanced: P1, Upper W/O #3
Exercises
Dynamic Warmup & Foam Roller
1-minute rest between sets. After each phase refer to page 13 to see if a De-load week is necessary. 3 exercises per body part. 1-2 Warm up sets per body part. 1 set to complete failure. 10-12 reps. 60-second static stretch.
1 set
Rest 5min 0s
Incline Bench Press (Dumbbell)
1 x 10-12 reps
6 sets
3-12 reps
Rest 1min 0s
Bench Press (Dumbbell)
1 x 10-12 reps
3 sets
4-9 reps
Rest 1min 0s
Lying Cable Chest Fly
1 set
20 reps
Rest 1min 0s
Chest Supported Incline Row (Dumbbell)
1 x 10-12 reps
2 sets
10-11 reps
Rest 1min 0s
Pull-Up with Narrow Neutral-Grip
1 x 10-12 reps followed by dead hang stretch for 60 seconds
1 set
10 reps
Rest 1min 0s
Shoulder Press (Dumbbell)
1 x 10-12 reps
4 sets
4-10 reps
Rest 1min 0s
Lateral Raise (Dumbbell)
1 x 10-12 reps followed by TRX Leaning Shoulder stretch for 60 seconds
1 set
12 reps
Rest 1min 0s
Triceps Dip (Weighted)
1 x 10-12 reps followed by TRX tricep stretch for 60 seconds
2 sets
12 reps
Rest 1min 0s
Seated E-Z Bar Curl
1 x 10-12 reps followed by TRX bicep stretch for 60 seconds
1 set
12 reps
Rest 1min 0s
Stretching
1 set
Rest 1min 0s