The Incredible Bulk Program

Day 13:   Legs, Shoulders & HIIT

Day 13:  Legs, Shoulders & HIIT                  

Legs - 4 Supersets - 2 Exercises

Air Squats - 15 reps
In Place Lunges - 20 reps, 10 on each leg
Rest - 30 seconds

Standing Calf Raises - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
        Alternate foot position: 1 straight, 1 inward, 1 outward, 1 straight

Shoulder Press - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Barbell Reverse Grip Raises -4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Dumbbell Shoulder Flys - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Close Grip Barbell Raises - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
 
HIIT - Choose a HIIT workout from the HIIT training guide - 10 to 20 minutes

    • The First set of each of these exercises is to get you warmed up and feeling the motions and should be fairly light weight. After the first set you should be able to determine the right starting weight to hit the recommended reps. If you can get more reps out then you are not using enough weight, also if you cant get to the number of reps in your set, you are using too much weight.

    • If you have purchased the Epic Arms Program simply replace all arm workouts in this workout with the Epic Arms Program workouts for best results