![]() |
Back
Wide grip pulldowns 4 x 10 Close grip pulldowns 4 x 6 Dbell rows 4 x 6 T-bar rows 4 x 6 Nautilus back extensions 4 x 12 |
Shoulders/Traps
Shoulder press(machine) 4 x 10 Lat raises 4 x 10 Upright rows 4 x 10 Dbell shrugs 4 x 15, 12, 10 and 10 Bent over lat raises 4 x 10 |
Arms
Dbell hammer curls 4 x 12 Preacher curls 4 x 6 Nautilus curls 4 x 8, 6, 6 and 6 Cable pushdowns 4 x 12 Nautilus extensions 4 x 8 Dips 4 x to failure |
Quads
Leg extensions 2 x 25 Front squats 4 x 8 Leg press 5 x 6 Leg extensions 3 x 8 |
Chest
Incline dbell press 4 x 8 Seated machine press 4 x 10, 8, 8 and 6 Machine flyes 4 x 10, 8, 8 and 7 |
Back
T-bar rows 4 x 8 Wide grip pulldowns 4 x 6 V-bar pulldowns 4 x 6 Straight arm pulldowns 3 x 12 Nautilus back ext. 3 x 12 |
CC you have 540 replies (!) :cool:
|
Shoulders/Traps
Side lat raise 3 x 8 Front raise(with weight plate) 3 x 10 Dbell press 3 x 12 Bent over lat raise 3 x 12 Face pulls 3 x 12 |
Arms
EZ bar cable curls 3 x 12 Dbell hammer curls 3 x 6 Nautlilus curls 3 x 8 Reverse grip pushdowns 3 x 12 Rope pushdowns 3 x 10 Nautlius extensions 4 x 12 |
Chest
Machine press 4 x 6 Incline press 4 x 8 Machine flyes 4 x 10 |
All times are GMT. The time now is 05:22 PM. |
Powered by vBulletin® Version 3.8.2
Copyright ©2000 - 2025, Jelsoft Enterprises Ltd.
SEO by vBSEO 3.3.0