ARTICLES & MORE

The MIKOLO DRAFT

CHEST WORKOUT

High To Low Cable Fly

Lower Pecs & Anterior deltoids & Triceps & Core

B/I/A:

Low to High Cable Fly

Upper Pecs & Front Deltoids & Biceps & Core

B/I/A:

Cable Fly

Middle Pecs & Front Deltoids & Biceps & Core

B/I/A:

Cable Chest Press

Pecs & Front Deltoids & Triceps & Core

B/I/A:

SHOULDER WORKOUT

Cable Face Pull

Rear Deltoids & Upper Traps & Rhomboids & Rotator Cuff Muscles

B/I/A:

Cable Upright Row

Upper Traps & Side Deltoids & Biceps (as stabilizers)

B/I/A:

Military Press

Front Deltoids & Side Deltoids & Triceps & Upper Pecs & Core

B/I/A:

ARM WORKOUT

Rope Tricep Extension

Triceps (all heads, especially lateral and long head) & Core

B/I/A:

Straight Bar Tricep Extension

Triceps (primarily lateral and medial heads) & Core

B/I/A:

Cable Curl

Biceps (primarily short head) & Forearms & Core

B/I/A:

Overhead Tricep Extension

Triceps (primarily long head) & Core

B/I/A:

CORE WORKOUT

BACK WORKOUT

LEG WORKOUT

GLUTE WORKOUT