EXERCISE | SET # | REP # |
bench press | 3 x | 12, 10, 6-8 |
incline bench press | 3 x | 12, 10, 6-8 |
decline dumbbell press | 2 x | 8-12 |
front pulldowns | 3 x | 12, 10, 6-8 |
stiff arm pulldowns | 2 x | 8-12 |
behind-neck pulldowns | 3 x | 12, 10, 6-8 |
low pulley row | 2 x | 8-12 |
t-bar row | 2 x | 8-12 |
EXERCISE | SET # | REP # |
leg curls | 2 x | 8-12 |
squats or hack squats | 3 x | 12, 10, 6-8 |
lunges (with dumbbells) | 2 x | 15-20 |
leg extensions | 2 x | 8-12 |
donkey calf raises | 3 x | 15-20 |
standing calf raises | 2 x | 12-20 |
EXERCISE | SET # | REP # |
behind the neck military press | 3 x | 12, 10, 6-8 |
lateral raises | 3 x | 8-12 |
upright row | 2 x | 8-12 |
barbell curl | 3 x | 12,10, 6-8 |
incline curl | 2 x | 8-12 |
concentration curl | 2 x | 8-12 |
dips | 3 x | Whatever you Can do. |
overhead tricep extensions | 2 x | 8-12 |