| Jason Hawke's Kickass Workout Schedule | ||||
| Day 1: Chest+Abs |
Day 2: Biceps+Triceps |
Day 3: Legs+Abs |
Day 4: Back |
Day 5: Shoulders/Traps+Abs |
Bench presses Incline bench presses Dumbbell pullpvers Cable flyes Ab crunches Hanging leg raises |
Dumbbell curls Barbell Curls Preacher curls Triceps barbell presses Overhead dumbbell extensions Pressdowns |
Leg extensions Squats Leg presses Leg curls Seated calf raises Standing calf raises Ab crunches Hanging leg raises |
Pulldowns to the front Pulldowns to the back Deadlifts T-bar rows Seated rows |
Seated dumbbell presses Lateral raises Front raises Shrugs Ab crunches Hanging leg raises |
| Note: Precede workouts with 10-20 min of light cardio.
* Perform a light-intesity warm-up prior to the first working set |
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