3. Legs

Warm Up

1 set

Leg Press (Machine)

5 sets

·

8 - 10 reps

Back Extension (Weighted Hyperextension)

4 sets

·

9 reps

Leg Extension (Machine)

3 sets

·

12 - 15 reps

Lying Leg Curl (Machine)

2 sets

·

7 reps

Standing Calf Raise (Machine)

3 sets

·

15 - 20 reps

Leg Raise Parallel Bars

3 sets

·

10 - 20 reps

Total Abdominal

1 set

·

15 reps

2. Pull

Warm Up

1 set

Lat Pulldown (Cable)

4 sets

·

10 - 12 reps

Seated Row (Machine)

3 sets

·

11 reps

T Bar Row

2 sets

·

6 - 10 reps

Pullover (Machine)

3 sets

·

11 reps

Rear Delt Reverse Fly (Machine)

2 sets

·

15 - 20 reps

Hammer Curl (Dumbbell)

2 sets

·

12 - 15 reps

Bayesian Cable Curl

2 sets

·

12 - 15 reps

Bicep Curl (Dumbbell)

1 set

·

7 reps

Shrug (Dumbbell)

2 sets

·

13 reps

Seated Palms Up Wrist Curl

1 set

·

17 reps

Seated Wrist Extension (Barbell)

1 set

·

15 reps

1. Push

Warm Up

1 set

Bench Press (Barbell)

5 sets

·

8 reps

Seated Shoulder Press (Machine)

3 sets

·

3 reps

Incline Bench Press (Barbell)

2 sets

·

3 reps

Lateral Raise (Cable)

3 sets

·

12 - 15 reps

Cable Fly Crossovers

3 sets

·

8 reps

Triceps Extension (Cable)

2 sets

·

12 - 15 reps

Triceps Rope Pushdown

2 sets

·

12 reps

EZ-Bar Skullcrusher

1 set

·

7 reps

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