MUSCLE
|
EX.# |
|
SET 1 |
SET 2 |
SET 3 |
|||
REPS |
LBS |
REPS |
LBS |
REPS |
LBS |
|||
LEGS |
S47 |
Leg Extension |
12 |
|
10 |
|
8 |
|
S43 |
Lying Leg Curl |
12 |
|
10 |
|
8 |
|
|
S1 |
Squats |
10 |
|
12 |
|
15 |
|
|
*S58 |
Leg Press |
8 |
|
8 |
|
|
|
|
S7 |
Standing calf raises |
10 |
|
12 |
|
15 |
|
|
BACK |
S14 |
Front lat machine pulldown |
12 |
|
10 |
|
8 |
|
S59 |
Chin-Ups |
8 |
|
8 |
|
|
|
|
*S15 |
Back extension lying on stomach |
15 |
|
12 |
|
15 |
|
|
BICEPS |
S52 |
Incline Bench Curl |
10 |
|
10 |
|
10 |
|
S26 |
Preacher Curl (Db) |
8 |
|
8 |
|
8 |
|
|
FOREARMS |
S28 |
Reverse wrist curls (Db) |
12 |
|
10 |
|
|
|
S70 |
Wrist Curl (Bb) |
12 |
|
10 |
|
|
|
|
ABDOMINALS |
S37 |
Twisted Crunches |
Fatigue |
Fatigue |
Fatigue |
|||
*S39 |
Seated leg lifts |
Fatigue |
Fatigue |
|
|
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