Lower Body: Monday & Thursday
27/06/2017| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Cyclists Squat (Quad Squat) |
4 | 10, 12, 15, 20 | A-1 |
|
Lying Leg Curl (Hamstrings) |
4 | 6-8 | A-2 |
|
Dumbbell Back Lunge |
4 | 10, 12, 15, 20 | B-1 |
|
Straight Leg Deadlift |
4 | 10-12 | B-2 |
|
Standing Calve Raise |
3 | 12, 15, 20 | C-1 |
|
Low Cable Pull-In |
3 | 10-12 | C-2 |
Upper Body: Tuesday & Friday
27/06/2017| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Dumbbell Incline Press |
4 | 8, 10, 12, 15, | A-1 |
|
Close Grip Pull Ups |
4 | 8-10 | A-2 |
|
Dumbbell Chest Press |
3 | 10-12 | B-1 |
|
1 Arm Dumbbell Row |
3 | 8-10 | B-2 |
|
|
Triceps D/B Skull Crusher |
3 | 10-12 | C-1 |
|
High Incline Alternating Curl |
3 | 8-10 | C-2 |