Scribd
Upload
3K views

Sean Nalewanyj Program PDF Free

The document outlines a 3 day training cycle for legs/abs, chest/shoulders/triceps, and back/biceps/forearms. Each day includes warm up exercises, main workout exercises listed with sets and progression notes, and a comments section.

Uploaded by

Universe Live
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
3K views

Sean Nalewanyj Program PDF Free

The document outlines a 3 day training cycle for legs/abs, chest/shoulders/triceps, and back/biceps/forearms. Each day includes warm up exercises, main workout exercises listed with sets and progression notes, and a comments section.

Uploaded by

Universe Live
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 4

Training Cycle #1/Day #1

Legs/Abs

Week Date Weight

Warm up
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
Barbell Squat

Workout
Exercise Set 1 Set 2 Progression
Barbell Squat
Leg Press
Stiff-Leg Deadlift
Leg Curl
Standing Calves Raises
Seated Calves Raises

Workout Length __________

Comments
Training Cycle #1/Day #2
Chest/Shoulders/Triceps

Week Date Weight

Warm up
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
Flat BB Bench Press

Workout
Exercise Set 1 Set 2 Progression
Incline Db Bench Press
Flat Db Bench Press
Dips
Lateral Raise
Db Military Press
Skull Crusher
Cable Triceps Pushdown

Workout Length __________

Comments
Training Cycle #1/Day #3
Back/Biceps/Forearms

Week Date Weight

Warm up
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
Bent over BB Row

Workout
Exercise Set 1 Set 2 Progression
Pull up
Seated Row
One arm Db Row
Shrugs
Barbell Curl
Hammer Curl
Wrist Curl

Workout Length __________

Comments

You might also like