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Warm up
20 Mins Cardio - Upright Bike
Workout
Area Exercise Sets Reps Rest
Day 1
Chest Bench Press 6 12-6 90 sec
Dumbell Flye
Biceps Barbell Curls 6 12-6 90 sec
Seated Dumbell Curls
Abs Rope Crunches 6 12-6 90 sec
Floor Crunches with weights
Day 2
Quads Barbell Squats 6 12-6 90 sec
Leg Press
Hamstrings Deadlifts 6 12-6 90 sec
Lying Leg Curls
Calves Standing Calf Raises 6 12-6 90 sec
Seated Calf Raises
Day 3
Back Seated Cable Pulldowns 6 12-6 90 sec
Low Pulley Row
Shoulders Seated Dubmbell Press 6 12-6 90 sec
Standing D/b Lateral Raises
Triceps Lying EZ Bar Extensions 6 12-6 90 sec
Cable Pressdowns
Special Instructions
Start your 1st set with 12 reps, then progressively add weight while dropping reps.
Do 6 sets per exercise.

 



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