|
EX.# |
EXERCISE NAME |
SET 1 |
SET 2 |
SET 3 |
|||
REPS |
LBS |
REPS |
LBS |
REPS |
LBS |
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LEGS |
S58 |
Leg Press |
12 |
|
10 |
|
8 |
|
|
Squats (Db) |
10 |
|
12 |
|
|
|
|
S5 |
Stiff-leg dead lifts (Db) |
10 |
|
12 |
|
|
|
|
|
Leg Extension |
10 |
|
10 |
|
|
|
|
|
Standing calf raises |
12 |
|
12 |
|
12 |
|
|
BACK |
S60 |
Seated Cable Row |
12 |
|
10 |
|
12 |
|
S59 |
Chin-Ups |
8 |
|
8 |
|
|
|
|
S12 |
Lat machine pulldowns behind the neck |
10 |
|
12 |
|
10 |
|
|
BICEPS |
S25 |
Bicep curls (Db) |
10 |
|
12 |
|
15 |
|
S45 |
Cable Curl |
10 |
|
10 |
|
|
|
|
S52 |
Incline Bench Curl |
10 |
|
10 |
|
|
|
|
FOREARMS |
*S70 |
Wrist Curl (Bb) |
15 |
|
15 |
|
15 |
|
ABDOMINALS
|
S37
|
Twisted Crunches |
Fatigue |
Fatigue |
Fatigue |
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*S39 |
Seated leg lifts |
Fatigue |
Fatigue |
Fatigue |
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