|
EX.# |
EXERCISE NAME |
SET 1 |
SET 2 |
SET 3 |
|||
REPS |
LBS |
REPS |
LBS |
REPS |
LBS |
|||
LEGS |
S1 |
Squats |
15 |
|
12 |
|
10 |
|
S4 |
Lunges (Db) |
8 |
|
10 |
|
12 |
|
|
S6 |
Stiff-leg dead lifts (Bb) |
10 |
|
10 |
|
|
|
|
*S47 |
Leg Extension |
10 |
|
10 |
|
|
|
|
S7 |
Standing calf raises |
15 |
|
15 |
|
|
|
|
S48 |
Seated Calf Raises |
12 |
|
12 |
|
|
|
|
BACK |
S59 |
Chin-Ups |
10 |
|
8 |
|
|
|
S13 |
One arm row |
10 |
|
8 |
|
12 |
|
|
S54 |
Machine Rows |
8 |
|
10 |
|
|
|
|
BICEPS |
S44 |
Concentration Curl |
12 |
|
10 |
|
8 |
|
*S52 |
Incline Bench Curl |
8 |
|
10 |
|
12 |
|
|
FOREARMS |
*S70 |
Wrist Curl (Bb) |
12 |
|
15 |
|
12 |
|
ABDOMINALS |
S37 |
Twisted Crunches |
Fatigue |
Fatigue |
Fatigue |
|||
S40 |
Bent Kick Crosses |
Fatigue |
Fatigue |
Fatigue |
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