MUSCLE GROUP |
EX.# |
EXERCISE NAME |
SET 1 |
SET 2 |
SET 3 |
|||
REPS |
LBS |
REPS |
LBS |
REPS |
LBS |
|||
CHEST |
S33 |
Flys (Db) |
12 |
|
10 |
|
8 |
|
S29 |
Bench Press (Db) |
8 |
|
10 |
|
12 |
|
|
SHOULDERS |
S18 |
Arnold Press |
12 |
|
10 |
|
8 |
|
S64 |
Bent-Over Lateral Raises (Db) |
8 |
|
10 |
|
12 |
|
|
*S61 |
One Arm Lateral Raise (Cable) |
10 |
|
10 |
|
|
|
|
TRAPEZIUS |
S21 |
Dumbbell Shrugs |
12 |
|
15 |
|
12 |
|
TRICEPS |
S68 |
Triceps Push Down |
10 |
|
10 |
|
10 |
|
S24 |
Lying dumbbell Triceps extension |
8 |
|
8 |
|
8 |
|
|
S23 |
Kick backs (Db) |
12 |
|
12 |
|
|
|
|
ABDOMINALS |
S37 |
Twisted Crunches |
Fatigue |
Fatigue |
Fatigue |
|||
S39 |
Seated leg lifts |
Fatigue |
Fatigue |
Fatigue |
||||
*S38 |
Pelvic Raises |
12 |
|
12 |
|
|
|
|