Build the Perfect Body with All-New P.O.P Training
Part 4: Sample P.O.P Training Programs and Finishing Touches
Remember to consult your doctor before starting any diet and/or training program.
Workout
Exercise
Sets & Reps*
Chest
- Incline barbell press 1x10, 1x6, 1x6 reps
- Incline dumbell flyes 1x15, 1x12, 1x10 reps
- Flat dumbell press1x10, 1x6, 1x6 reps
- Cable crossovers1x15, 1x12, 1x10 reps
Back
- Single-arm dumbell rows 1x10, 1x8, 1x6 reps
- Lat pulldowns 1x10, 1x8, 1x6 reps
- Bent-over barbell rows1x15, 1x12, 1x10 reps
- Hyper extensions1x20, 1x20, 1x20 reps
Legs
- Front squats 1x15, 1x12, 1x10 reps
- Leg press 1x8, 1x6, 1x6 reps
- Leg extensions1x15, 1x12, 1x10 reps
- Leg curls1x15, 1x12, 1x10 reps
- Calf raises1x25, 1x25, 1x25 reps
Arms
- Tricep pressdowns1x15, 1x12, 1x10 reps
- Skull crushers 1x15, 1x12, 1x10 reps
- Close-grip bench press1x15, 1x12, 1x10 reps
- Barbell bicep curls1x10, 1x8, 1x6 reps
- Preacher curls1x15, 1x12, 1x10 reps
Shoulders
- Lateral dumbell raises1x15, 1x12, 1x10 reps
- Rear delt raises 1x15, 1x12, 1x10 reps
- Military press1x8, 1x6, 1x6 reps
- Upright barbell row1x10, 1x8, 1x8 reps
* Does not include one light warm-up set. Weight lifted should continue to increase throughout all sets.
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