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MID SECTION & AEROBIC WORK |
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15 minutes of intense cardio |
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Crunches, Leg Raises, Rope Tuck, Hyperextensions |
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Always do warm-up sets first x15 reps |
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CHEST & BACK SUPERSET |
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Bench or Dumbbell Press |
( 3-4×12, 10, 8, 6 ) |
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supersetted with |
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Wide Grip Pulldown or Chins |
( 3-4×12, 10, 8, 6 ) |
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Dumbbell Incline Press |
( 3-4×12, 10, 8, 6 ) |
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tri-setted with |
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Dumbbell Pullover |
( 4×10 ) |
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Seated Lat Row |
( 4×10 ) |
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Cable Crossovers |
( 3-4×12 ) |
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off |
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SHOULDERS |
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Overhead Press |
( 3-4×8 ) |
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supersetted with |
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Sidearm Lateral Raise |
( 3-4×12 ) |
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BICEPS & TRICEPS TRI-SETS |
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Bent Bar Curl |
( 3-4×8-12 ) |
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tri-setted with |
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Close Grip Bench Press |
( 3-4×10-12 ) |
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Lying Triceps Extension |
( 3-4×10-12 ) |
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Zottman Dumbbell Curl |
( 3-4×8-10 ) |
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tri-setted with |
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Dips or Triceps Press Machine |
( 4×12 ) |
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Pulley Pushdowns |
( 4×12 ) |
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off |
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LEGS |
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Standing Calf Raise |
( 4xMax ) |
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supersetted with |
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Seated Calf Raise |
( 4xMax ) |
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Leg Extension |
( 4×12 ) |
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supersetted with |
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Leg Curl |
( 4×10-12 ) |
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Squat |
( 4×12, 10, 8, 6 ) |
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Stiff Legged Deadlifts |
( 4×10 ) |
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off |
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off |
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