|
EX.# |
EXERCISE NAME |
SET 1 |
SET 2 |
SET 3 |
|||
REPS |
LBS |
REPS |
LBS |
REPS |
LBS |
|||
LEGS |
S3
|
Squats (Db) |
15 |
|
10 |
|
12 |
|
*S58 |
Leg Press |
12 |
|
12 |
|
10 |
|
|
S47
|
Leg Extension |
10 |
|
10 |
|
|
|
|
|
Lying Leg Curl |
10 |
|
10 |
|
|
|
|
|
Standing calf raises |
12 |
|
12 |
|
12 |
|
|
BACK |
S13 |
One arm row |
12 |
|
10 |
|
10 |
|
|
Front lat machine pulldown |
10 |
|
12 |
|
|
|
|
S15
|
Back extension lying on stomach |
12 |
|
12 |
|
|
|
|
BICEPS |
|
Cable Curl |
12 |
|
10 |
|
12 |
|
*S51 |
Hammer Curls |
10 |
|
12 |
|
|
|
|
FOREARMS |
*S28 |
Reverse wrist curls (Db) |
12 |
|
12 |
|
|
|
ABDOMINALS
|
S40
|
Bent Kick-Crosses |
Fatigue |
Fatigue |
Fatigue |
|||
S36
|
Crunches |
Fatigue |
Fatigue |
Fatigue |
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