|
EX.# |
EXERCISE NAME |
SET 1 |
SET 2 |
SET 3 |
|||
REPS |
LBS |
REPS |
LBS |
REPS |
LBS |
|||
LEGS |
S1 |
Squats |
12 |
|
10 |
|
8 |
|
S47 |
Leg Extension |
8 |
|
10 |
|
12 |
|
|
|
Lying Leg Curl |
8 |
|
10 |
|
12 |
|
|
|
Leg Press |
8 |
|
8 |
|
|
|
|
*S48 |
Seated Calf Raises |
12 |
|
12 |
|
12 |
|
|
BACK |
|
One arm row |
12 |
|
10 |
|
8 |
|
|
Front lat machine pulldown |
8 |
|
8 |
|
|
|
|
*S15 |
Back extension lying on stomach |
12 |
|
10 |
|
8 |
|
|
BICEPS |
S25 |
Bicep Curl (Db) |
10 |
|
10 |
|
10 |
|
|
Preacher Curl (Db) |
10 |
|
10 |
|
10 |
|
|
S44
|
Concentration Curl |
8 |
|
8 |
|
|
|
|
FOREARMS |
S28
|
Reverse wrist curls (Db) |
15 |
|
15 |
|
15 |
|
ABDOMINALS |
*S56 |
Pullover |
20 |
|
20 |
|
|
|