MUSCLE GROUP |
EX.# |
EXERCISE NAME |
SET 1 |
SET 2 |
SET 3 |
|||
REPS |
LBS |
REPS |
LBS |
REPS |
LBS |
|||
LEGS |
S58 |
Leg Press |
12 |
|
12 |
|
12 |
|
S6 |
Stiff-leg dead lifts (Bb) |
10 |
|
10 |
|
10 |
|
|
S4 |
Lunges (Db) |
10 |
|
10 |
|
|
|
|
*S47 |
Leg Extension |
12 |
|
12 |
|
|
|
|
S7 |
Standing calf raises |
20 |
|
20 |
|
|
|
|
*S48 |
Seated Calf Raises |
15 |
|
15 |
|
|
|
|
BACK |
S55 |
Machine Lower Back Workout |
12 |
|
10 |
|
8 |
|
S15 |
Back extension lying on stomach |
10 |
|
10 |
|
10 |
|
|
S54 |
Machine Rows |
12 |
|
12 |
|
|
|
|
BICEPS |
S51 |
Hammer Curls |
12 |
|
10 |
|
12 |
|
S26 |
Preacher Curl (Db) |
12 |
|
10 |
|
12 |
|
|
FOREARMS |
S28 |
Reverse wrist curls (Db) |
12 |
|
12 |
|
|
|
*S70 |
Wrist Curl (Bb) |
8 |
|
8 |
|
|
|
|
ABDOMINALS |
S36 |
Crunches |
Fatigue |
Fatigue |
Fatigue |
|||
S38 |
Pelvic Raises |
Fatigue |
Fatigue |
Fatigue |
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