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Written by TheProCreator Wednesday, 23 July 2008 09:52 - Last Updated Monday, 06 October 2008 17:30
Triceps
Close-grip bench press 3-4 x 8-12
1/5
(advanced)
Quads
Leg extensions 3-4 x 8-15
Squats 4 x 8-12
Chest
Incline dumbbell press 3-4 x 8-12
2/5
Shoulders
Seated dumbbell press 4 x 8-12
Back
Warm-up:
3/5
Hamstrings
Lying leg curls 3-4 x 10-15
Traps
Dumbbell shrugs* 3-4 x 8-12
*Proper form consists of leaning head and torso slightly forward and shrugging up to an imaginary point behind your ears - do not roll shoulders. Reps should be done slowly with an emphasis on squeezing the contraction point for a full one-second count.
Rear delts
Dumbbell rear lateral raise 3-4 x 12-15
4/5
Rear laterals
Calves
Standing calf raise 4 x 10-12
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5/5