Article Index

 

Workout Force
Day Muscle Group Exercise Set x Reps Recovery Time
ALL RUNNING 5MIN 0
PECTORALS DISTENSIONS FLAT BENCH 5 X 12-10-8-6-4 90
PECTORALS DISTENSIONS HIGH BENCH 5 X 12-10-8-6-4 90
TRICEPS DISTENSIONS WITH Z ROCKER SITTING 5 X 12-10-8-6-4 90
TRICEPS DISTENSIONS WITH HANDLEBARS SITTING 5 X 12-10-8-6-4 90
ALL BIKE 5MIN 0
LAT PULLEY 5 X 12-10-8-6-4 90
LAT ROWING WITH ROCKER 5 X 12-10-8-6-4 90
DELTOIDS SLOW BACKWARD WITH ROCKER 5 X 12-10-8-6-4 90
DELTOIDS DELTOID MACHINE 5 X 12-10-8-6-4 90
QUADRICEPS SQUAT WITH ROCKER 5 X 12-10-8-6-4 90
QUADRICEPS HORIZONTAL LEG PRESS 5 X 12-10-8-6-4 90