BOHEMIAN FITNESS

instagram: @the_dirty_dan

twitter: @darrennuzzo

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Quad Ext 20 (2x)

Step Back BB lunge 8 (5x)

Quad Ext 20 (2x)

Split Squat 8 (5x)

Quad Ext 20 (2x)

Leg Press 8 (5x)

Quad Ext 20 (2x)

Calf Raise 20 (2x)

Calf Raise 8 (5x)

Calf Raise 20 (2x)

Calf Raise 8 (5x)

Seated Calf FAILURE (3x)

Donkey Calf FAILURE (3x

Decline Skull Crushers (Bent Bar) 8 sets each one getting gradually heavier. Reps should start around 15 and end near 5.

Triangle Grip Press Down (cable) 12 (4x)

DB Hammer Curl 10 (5x)

BB Curl 10 (5x)

Reverse Grip Bent Bar Curl 15 (5x)

Cable Lateral Raise 15 (4x)

Rear Delt Fly 15 (4x)

Front Raise / Upright Row 10 (4x)

DB Lateral Raise 8 (3x)

Weighted Standing Calf Raise 10 (8x) / 20 (5x)

Seated Calf (hold at top and bottom for 3 seconds) Reps till failure (4x)

Lat Pull Downs (wide overhead grip) 15, 12, 10, 8, 6, 6, 8, 10, 12, 15 Increase weight while decresing reps. Decrease weight while increasing reps

Seated Row (machine or cable) (nuetral grip) SAME REP/ SET PATTERN AS PREVIOUS EXERCISE

DB Bent Over Row (single arm) 8 (4x)

Barbell Shrugs 15 (3x) 8 (3x)

Snatch Grip Dead Lifts 8 (4x)

Dead Lift 6 (3x)

Laying Hamstring Curl 15 (3x)

Hamstring Curl 15 (3x) 

Chest / Vertical Press

Cable Fly 12 (3x) 8 (3x) 5 (3x)

Cable Incline Press 12 (6x)

Cable Scoop 12 (3x)

Flat Bench Press 12 (4x)

Seated DB Overhead Shoulder Press 15 (3x) 10 (3x) 6 (3x)

Barbell Standing Overhead Press 12 (5x)

Quad/Glute

Leg Press 15 (5x)

Dumbbell Split Squat (1 leg at a time ) 12 (5x)

Barbell Step Back Lunge 20 , 15 , 10 , 6 , 6

Front Squat 12 (3x)

Quad Extensions 12 (5x)

Stairs (200 Floors)

BICEPS/TRICEPS/DELT/CALF

Decline Skull Crushers (Bent Bar) 20, 15 , 12 , 8 , 6 , 6 , 6 , 6 

Reverse Grip Cable Press Down (1 arm at a time) 15 (4x)

Triangle Grip Press Down 12 (4x)

Preacher Curls (Bent Bar) 20 , 15 , 12 , 12 , 12 , 8 , 8 , 8

Reverse Grip Curls (Bent Bar) 15 (4x)

Cable Curls (single arm) 12 (4x)

Cable Lateral Raise (1 arm)  20 , 15 , 12 , 12 , 12 

Rear Delt Fly (Machine) 20 (3x) 10 (3x)

DB Front Raise 12 / DB Lateral Raise 12 / DB Vertical Row 12 (SUPERSET ALL 3) (3x)

Weighted Calf Raise 8 / Bodyweighted Calf Raises 10 (SUPERSET) (10x) 

THE NEW PROGRAM IS UP! USE

THE HASHTAG #30DIRTYDAYS

FOR ALL YOUR SLUTTY SELFIES

AND SHAMELESS GYM PICS  

We all know this guy. He walks into the weight room as confident as Floyd Mayweather stepping into the ring against Bethany Hamilton, assuming her arm hasn’t grown back yet. As if the universe offered him no other option, he lets his medium sized, Ed Hardy, tank top guide him directly to the bench press. Needles to say he throws a 45 on each side...because no matter how strong or weak you are it is predetermined that your first set on the holy bench press is with a plate on each side. It’s like playing a meat head version of tetris, and the only peice that fits is that 45. Ending his 1 day sobriety from the bench press he bangs 135 pounds of metal against his Ed Hardy tank 20 times before Joey Chestnut finishes his first hot dog. Now that he has began his warm up he has officially finished his warm up. His next meat driven movement is dependent on sophisticated broscience, backed by the credentials of a 9 unit semester at community college. “So my first set was 135lbs for 20 reps. My next set should progress by 5% in weight and decrease 20% in reps. 5 plus 20 equals 25. 25 reps times 10 protein shakes equals 3 plates on each side for 1 crossfit rep and zero real reps.” Now that his mindless meat skull has calculated the amount of weight needed to make his set as pointless as a handjob it is time for him to get under the bar, dig his heels into the ground, arch his back, drop the weight on his already twice made fun of tank top, and with every muscle besides the chest, complete his one and only rep. Then he proudly stands up next to the bench, looks around to make sure everyone saw his accomplishment, thinks about re-racking his weights but listens to his muscle instincts and says, “fuck that”, goes back to his parents house and tweets “best workout ever #trainharderthanme #1repmax #3platesfordays.”