Exercise: Reps
Bench Press 3 x 8 - 10
Incline Bench Press 3 x 8 - 10
PullOvers 3 x 8 - 10
Standing Cross Cable 3 x 8 - 10
Alternating Dumbbell Curls 3 x 8 - 10
Preacher Curls 3 x 8 - 10
Standing Bicep Curls 3 x 8 - 10
Day 2 - Back & Triceps:
Exercise Reps
T-Bar Rows 3 x 8 - 10
Lat Pull Downs Close Grip 3 x 8 - 10
Bent Over Rows 3 x 8 - 10
Seated Cable Rows 3 x 8 - 10
Dips 3 x 8 - 10
Tricep One Arm Extensions 3 x 8 - 10
Tricep Bench Dips 3 x 8 - 10
Day 3 - Shoulders & Abs:
Exercise Reps
Military Dumbbells Presses 3 x 8 - 10
Close Grip Upright Rows 3 x 8 - 10
Front Deltoid Raises 3 x 8 - 10
Bent Over Lateral Raises 3 x 8 - 10
Seated Leg Trucks 3 x 25
Bent Knee Leg Raises 3 x 25
Day 4 - Legs & Calves
Exercise Reps
Hack Squats 3 x 8 - 10
Leg Curls 3 x 8 - 10
Leg Extension 3 x 8 - 10
Lunges 3 x 8 - 10
Standing Calf Machine 3 x 20
Leg Press machine 3 x 20
Seated Calf Raises 3 x 20
Day 5 - Off
Day 6 - Repeat Day 1
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