Uay 1t Legs (Monday) EXERCISE Set #1 Set #2 Set #3 Warmup: Jump Squat: 2 sets of 15 reps xx wide stance barbeII squt: 3 sets of 8-12 reps narrow staIn leg press: 3 sets 8-12 rps Leg Extension: 3 ssets of 8-12.
Uay 1t Legs (Monday) EXERCISE Set #1 Set #2 Set #3 Warmup: Jump Squat: 2 sets of 15 reps xx wide stance barbeII squt: 3 sets of 8-12 reps narrow staIn leg press: 3 sets 8-12 rps Leg Extension: 3 ssets of 8-12.
Direitos autorais:
Attribution Non-Commercial (BY-NC)
Formatos disponíveis
Baixe no formato DOCX, PDF, TXT ou leia online no Scribd
Uay 1t Legs (Monday) EXERCISE Set #1 Set #2 Set #3 Warmup: Jump Squat: 2 sets of 15 reps xx wide stance barbeII squt: 3 sets of 8-12 reps narrow staIn leg press: 3 sets 8-12 rps Leg Extension: 3 ssets of 8-12.
Direitos autorais:
Attribution Non-Commercial (BY-NC)
Formatos disponíveis
Baixe no formato DOCX, PDF, TXT ou leia online no Scribd
Warmup: Jump Squat: 2 sets of 15 reps XX Wide Stance BarbeII Squat: 3 sets of 8-12 reps Narrow Stance Leg Press: 3 sets of 8-12 reps Leg Extension: 3 sets of 8-12 reps Romanian DeadIift: 3 sets of 8-12 reps Lying Leg CurI: 3 sets of 8-12 reps CaIf Press (on Leg Press): 3 sets of 8-12 reps Standing CaIf Raise (on DumbbeII): 3 sets of 8-12 reps
uay 2 ush (1uesday) EXERCISE Set #1 Set #2 Set #3 Warmup: Pushups: 2 sets of 15 reps XX Bench Press: 3 sets of 8-12 reps IncIine DumbbeII Press: 3 sets of 8-12 reps CabIe Crossover: 3 sets of 8-12 reps Dips: 3 sets of 8-12 reps Overhead Tricep Extension (Rope): 3 sets of 8-12 reps DecIine Crunch: 3 sets of 8-12 reps Ab RoIIer: 3 sets of 8-12 reps
uay 3 ull EXERCISE Set #1 Set #2 Set #3 Warmup: FIoor Bridge: 2 sets of 15 reps XX DeadIift: 3 sets of 8-12 reps Wide-Grip Lat PuIIdown: 3 sets of 8-12 reps DumbbeII PuIIover: 3 sets of 8-12 reps One-Arm DumbbeII Row: 3 sets of 8-12 reps Lying T-Bar Row: 3 sets of 8-12 reps MiddIe Back Shrug: 3 sets of 8-12 reps Smith Machine Shrug: 3 sets of 8-12 reps
uay 4 uragonboaL uay 3 Shoulders blceps abs (lrlday) EXERCISE Set #1 Set #2 Set #3 Warmup: ExternaI Rotation: 2 sets of 15 reps XX Push Press: 3 sets of 8-12 reps ArnoId Press: 3 sets of 8-12 reps Rear DeIt FIy: 3 sets of 8-12 reps Preacher CurI: 3x8-12 AIternating DumbbeII CurI: 3 sets of 8-12 reps Side Bridge: 3 sets of 8-12 reps Knee/Hip Raise: 3 sets of 8-12 reps