ex1: flat bench dumbbell push 2 x 15 (warm-up) / 4 x 10-12
ex2: smith machine 35 degrees 1 x 15 / 2 10-12 / 2 x 8-10 with weight increase
ex3: chest press machine 3 x 10-12 / 1 x 4+4+4 10'' rest with heavy weight
ex4: cable crossover at shoulder height 3 x 10-12
ex5: chest fly machine 3 x failure with 2'' peak
ex6: shoulder press machine 4 x 10-12
ex7: dumbbell lateral raises 4 x failure
ex1: lifting own weight with prone grip 3 x failure
ex2: lat pulldown machine 3 x 10-12 / 1x 4+4+4 10'' rest between sets
ex3: triangle pulldown 3 x 10-12 / 1x 4+4+4 10'' rest between sets
ex4: supine grip row 4 x 10-12 / 1 x 15
ex5: 4 x 10-12 rowing machine
ex6: 4 x 10-12 triangle row machine
ex7: reverse butterfly 4 x 10-12
ex8: trapeze shrugs with dumbbells 4 x 15
day 3: legs day
ex1: free squat (no machine) 2 x 15 / 4 x 10-12
ex2: leg press 45 4 x 10-12 / 1 x 4+4+4 with heavy weight
ex3: deadlift 1 x 12 / 1 x 10 / 1 x 8 with weight increment
ex4: Bulgarian 3 x 10 per leg
ex5: legs extension 3 x failure
ex6: hamstring machine lying down 4 x 10-12
ex7: seated hamstring machine 4 x 10-12
ex8: adductors machine 4 x 15
ex1: seated dumbbell pushes 2 x 15 / 4 x 10-12
ex2: shoulders in the smith machine 3 x 10-12 /1 x 4+4+4 with weight increase
ex3: dumbbell lateral raises 4 x 10-12
ex4: upright row 3 x failure
ex5: front deltoid rope cables /4 x 10-12
ex6: rear delts with reverse fly 4 x 15
This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
By continuing to use this site, you are consenting to our use of cookies.