|
EX.# |
EXERCISE NAME |
SET 1 |
SET 2 |
SET 3 |
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REPS |
LBS |
REPS |
LBS |
REPS |
LBS |
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LEGS |
|
Leg Press |
15 |
|
12 |
|
10 |
|
|
Leg Extension |
12 |
|
10 |
|
12 |
|
|
|
Lying Leg Curl |
12 |
|
12 |
|
|
|
|
*S5 |
Stiff-leg dead lifts (Db) |
10 |
|
10 |
|
|
|
|
S8
|
Standing Calf raises (Db) |
10 |
|
12 |
|
15 |
|
|
BACK |
S59
|
Chin-Ups |
12 |
|
10 |
|
|
|
|
One arm row |
10 |
|
10 |
|
10 |
|
|
S60
|
Seated Cable Row |
10 |
|
10 |
|
|
|
|
*S12 |
Lat machine pulldowns behind the neck |
10 |
|
10 |
|
|
|
|
BICEPS |
S52
|
Incline Bench Curl |
12 |
|
10 |
|
12 |
|
S26 |
Preacher Curl (Db) |
12 |
|
12 |
|
|
|
|
FOREARMS |
S28 |
Reverse wrist curls (Db) |
12 |
|
12 |
|
|
|
ABDOMINALS |
|
Pelvic Raises |
Fatigue |
Fatigue |
Fatigue |
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*S39 |
Seated leg lifts |
Fatigue |
Fatigue |
|
|
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