|
EX.# |
EXERCISE NAME |
SET 1 |
SET 2 |
SET 3 |
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REPS |
LBS |
REPS |
LBS |
REPS |
LBS |
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LEGS |
S1 |
Squats |
12 |
|
10 |
|
12 |
|
S58 |
Leg Press |
10 |
|
10 |
|
|
|
|
S6 |
Stiff-leg dead lifts (Bb) |
10 |
|
10 |
|
|
|
|
S10 |
Leg extensions with rubberband |
10 |
|
10 |
|
|
|
|
S7 |
Standing calf raises |
15 |
|
12 |
|
15 |
|
|
BACK |
S59 |
Chin-Ups |
12 |
|
10 |
|
10 |
|
S13 |
One arm row |
10 |
|
10 |
|
|
|
|
*S14 |
Front lat machine pulldown |
10 |
|
10 |
|
|
|
|
BICEPS |
S52 |
Incline Bench Curl |
10 |
|
10 |
|
10 |
|
S26 |
Preacher Curl (Db) |
12 |
|
12 |
|
12 |
|
|
FOREARMS |
*S28 |
Reverse wrist curls (Db) |
10 |
|
10 |
|
|
|
ABDOMINALS |
S37 |
Twisted Crunches |
Fatigue |
Fatigue |
|
|
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S38 |
Pelvic Raises |
15 |
|
12 |
|
|
|
|
S39 |
Seated leg lifts |
Fatigue |
Fatigue |
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