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Back and Traps
Back Bent rows 4 x 5 Dumbell rows 3 x 10 V-bar pulldowns 3 x 7 Straight arm pulldowns 1 x 40 Traps Shrugs 2 x 5 Face pulls 2 x 12 Dumbells shrugs 1 x 36 |
Quads
Squats 4 x 5 Leg extension 3 x 11 Hack squat 3 x 12 Leg extension 1 x 40 |
Shoulders and Biceps
Shoulders Shoulder press(machine) 4 x 5 DB shoulder press 3 x 12 Front raise 3 x 10 Lat raise 1 x 36 Biceps V-bar curls 3 x 5 Rope hammer curls 2 x 12 Barbell curls 1 x 33 |
Deadlifts and Hams
Deadlifts 4 x 5 Seated leg curls 3 x 12 Seated leg curls 1 x 40 |
Chest and Triceps
Chest Bench press 4 x 6 Incline bench press 3 x 12 Press ups 3 x 10 DB flyes 1 x 26 Triceps Close grip bench press 3 x 5 French press 2 x 8 and 7 Kick backs 1 x 40 |
Abs
Flutter kicks 2 x 45 secs Crunches 2 x 30 secs Plank 2 x 35 secs Vertical crunches 2 x 30 secs Russian twists 2 x 45 secs Bicycle 2 x 40 secs |
Back
Barbell Rows - 4 x 5 Dumbbell Rows - 3 x 8 Close grip Pull Downs - 3 x 7 Wide grip pulldowns - 1 x 36 Traps Power Barbell Shrugs - 3 x 5 Dumbbell Shrugs - 2 x 12 Barbell Shrugs - 1 x 34 |
Quads
Squats 4 x 5 Front squats 2 x 10 Leg extensions 2 x 10 Leg extensions 1 x 26 |
Chest and Triceps
Machine press 4 x 6 Incline press 3 x 6 Machine flyes 3 x 6 Bench press 1 x 20 Close grip push downs 3 x 8 Nautilus extensions 2 x 10 wide grip push downs 1 x 20 |
Back and Traps
V-Bar pulldowns 4 x 6 T-bar rows(Close grip, palms facing) 3 x 8 T-bar rows(Wide grip) 3 x 10 Wide grip pulldowns 1 x 20 T-bar shrugs(close grip, palms facing) 4 x 12 T-bar shrugs(wide grip) 3 x 15 Face pulls 2 x 20 |
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