Submitted by: Submitted by desinatu
Views: 192
Words: 597
Pages: 3
Category: Other Topics
Date Submitted: 06/14/2011 08:13 AM
Chest:
1. Incline dumbbell press-
4 sets of 15, 12, 10, 8 reps.
2. Flatbench barbell press-
4 sets of 12, 10, 10, 8 reps.
3. Incline dumbbell flies-
3 sets of 12, 10, 8 reps.
4. Cable crossovers-
2 sets of 15, 12 reps.
Triceps:
1. Pushdowns-
4 sets of 15, 12, 10, 8 reps.
2. Bent-over cable extensions using a
rope-
3 sets of 15, 12, 10 reps.
Back:
1. Lat machine pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
2. Close grip pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
3. Seated cable rows-
4 sets of 15, 12, 10, 8 reps.
4. Hyper-extensions-
3 sets of 18, 18, 18 reps.
Biceps:
1. Incline dumbbell curls-
4 sets of 15, 12, 12, 10 reps.
2. Standing barbell curls-
4 sets of 15, 10, 8, 6 reps.
Chest:
1. Incline dumbbell press-
4 sets of 15, 12, 10, 8 reps.
2. Flatbench barbell press-
4 sets of 12, 10, 10, 8 reps.
3. Incline dumbbell flies-
3 sets of 12, 10, 8 reps.
4. Cable crossovers-
2 sets of 15, 12 reps.
Triceps:
1. Pushdowns-
4 sets of 15, 12, 10, 8 reps.
2. Bent-over cable extensions using a
rope-
3 sets of 15, 12, 10 reps.
Back:
1. Lat machine pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
2. Close grip pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
3. Seated cable rows-
4 sets of 15, 12, 10, 8 reps.
4. Hyper-extensions-
3 sets of 18, 18, 18 reps.
Biceps:
1. Incline dumbbell curls-
4 sets of 15, 12, 12, 10 reps.
2. Standing barbell curls-
4 sets of 15, 10, 8, 6 reps.
Chest:
1. Incline dumbbell press-
4 sets of 15, 12, 10, 8 reps.
2. Flatbench barbell press-
4 sets of 12, 10, 10, 8 reps.
3. Incline dumbbell flies-
3 sets of 12, 10, 8 reps.
4. Cable crossovers-
2 sets of 15, 12 reps.
Triceps:
1. Pushdowns-
4 sets of 15, 12, 10, 8 reps.
2. Bent-over cable extensions using a
rope-
3 sets of 15, 12, 10 reps.
Back:
1. Lat machine pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
2. Close grip pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
3. Seated...