PARRILLO WORKOUTS

Monday Workout

  • Deadlift (conventional) 2×8, 2×5, 1×3, 1×1, 1×8
  • Leg Press (medium stance, knees follow toes) 3×8
  • Calves 4×12 (seated)
  • Shrugs 3×8
  • Seated Rows (narrow grip) 3×8
  • Pull Downs 2×8 (wide grip), 2×8 (close grip)
  • Sit-ups 3×25

Tuesday Workout

  • Bench Press: 2×8, 2×5, 1×3, 1×1, 1×8
  • Incline Bench Press: 2×8, 1×5
  • McDonald (Camber Bar) Bench Press: 3×5 with a 3 second pause
  • Lying Tricep Extension: 3×8
  • Tricep Pushdowns: 3×8
  • Behind the Neck Presses: 3×8
  • Cable High Pulls (Upright Rows): 3×8

Wednesday  Workout

  • Leg Extensions: 3×8
  • Leg Curls: 3×8
  • Calves: 4×12 seated, 4×12 standing
  • Seated Rows: 3×8
  • Pull Downs: 2×8 wide, 2×8 close
  • Alternating Dumbell Curls: 3×8
  • Hammer Curls: 3×8
  • Preacher Curls: 3×8
  • Sit Ups: 3×25

Thursday Workout

  • Close Grip Bench Press: 5×5
  • McGruder (lower bar to neck) Bench Press: 3×5 slow
  • Reverse Camber Bar Bench Press: 3×3 slow
  • Lying Tricep Extensions: 3×8
  • Tricep Pushdowns: 3×8
  • Behind the Neck Presses: 3×8
  • Cable High Pulls (Upright Rows): 3×8

Friday Workout

  • Squats: 2×8, 2×5, 1×3, 1×1, 1×8
  • Seated Calfs: 4×12
  • Alternating Dumbell Curls: 3×8
  • Hammer Curls: 3×8
  • Preacher Curls: 3×8
  • Sit-ups 3×25