Notes
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Workout
Biceps and back
Biceps
1. Preacher (20,12,10,8,6)
2a. Barbbell curl (20,12,10,8,6)
b. Dumbbell curl (20,12,10,8,6)
3a. Concentration (20,12,10,8,6)
b. Incline dumbbell curl (20,12,10,8,6)
Back
1. Neutral grip pulldown (20,12,10,8,6)
2a. Bentover row (20,12,10,8,6)
b. Dumbbell row (20,12,10,8,6)
3. Pullup
Chest and triceps
Chest
1a. Dumbbell Press (20,12,10,8,6)
b. Wide grip pushup
2a. Incline dumbbell press (20,12,10,8,6)
b. Wide grip pushup
3a. Flye (20,12,10,8,6)
b. Wide grip pushup
Triceps
1. Skull crusher (20,12,10,8,6)
2a. One arm extension (20,12,10,8,6)
b. Overhead extension (20,12,10,8,6)
3. Pushdown (20,12,10,8,6)
Legs
1a. Squat (12,10,8,6)
b. Lunge (12,10,8,6)
2a. Deadlift
b. Romanian deadlift (12,10,8,6)
3. Leg extension (12,10,8,6)
4. Leg curl (12,10,8,6)
5. Front squat (12,10,8,6)
Biceps, Triceps and shoulders
Shoulders
1a. Shoulder press (20,12,10,8,6)
b. Front delt raise (20,12,10,8,6)
2a. Side delt raise (20,12,10,8,6)
b. Incline side delt raise (20,12,10,8,6)
Biceps
2a. Barbbell curl (20,12,10,8,6)
b. Dumbbell curl (20,12,10,8,6)
3a. Concentration (20,12,10,8,6)
b. Incline dumbbell curl (20,12,10,8,6)
Triceps
2a. One arm extension (20,12,10,8,6)
b. Overhead extension (20,12,10,8,6)
3. Pushdown (20,12,10,8,6)
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