Article Index
Page 8 of 12
| Training 2 | ||||
| Day | Muscle Group | Exercise | Set x Reps | Recovery Time |
| A | PECTORALS | FLAT BENCH | 1X10-1X8-1X6+6+6 | 1.20 |
| A | PECTORALS | CROSSES ON INCLINED BENCH AT CABLE LOW | 1X10-1X8-1X6+6+6 | 1.20 |
| A | PECTORALS | PECTORAL | 1X12-1X9-1X6+6+6 | 1.20 |
| A | PECTORALS | PULLOVER | 3X6-8 | 1.20 |
| A | LAT | LAT MACHINE | 2X10 BEHIND 2X10 IN FRONT 2X10 FRONT CLOSE | 1.20 |
| A | LAT | PULLEY | 1X10-1X8-1X6+6+6 | 1.30 |
| A | LAT | ROWING HANDLEBARS | 3X6 | 0.30 |
| A | LAT | ROWING | 1X10-1X8-1X6+6+6 | 1.20 |
| B | LEGS | CALF SITTING | 20-15-10 | 1.00 |
| B | LEGS | CALF STANDING | 20-15-10 | 1.00 |
| B | LEGS | LEG CURL 1 LEG | 2X8-6+6+6 | D.S. |
| B | LEGS | LEG CURL | 12-6-12-6 | 1.30 |
| B | LEGS | SQUAT | 10-8-6-4 | 2.00 |
| B | LEGS | LEG EXTENSION | 1X10-1X8-1X6+6+6 | 1.20 |
| C | SHOULDER | LATERAL OPENING | 1X10-1X8-1X6+6+6 | 1.20 |
| C | SHOULDER | SLOW BEHIND | 10-7-5-LOADING | 1.30 |
| C | SHOULDER | LATERAL OPENING AT CABLE LOW | 1X10-1X6+6+6 R.L. | 0.30 |
| C | SHOULDER | REVERSE PECTORAL | 3X10 | 1.20 |
| C | BICEPS | ROCKER STANDING | 12-6-12-6+2 FORCED | 1.30 |
| C | BICEPS | HANDLEBARS ON INCLINED BENCH | 2X6+4 HALF SHOTS | 1.20 |
| C | BICEPS | SCOTT BENCH | 1X8-1X6+6+6 | 1.00 |
| C | TRICEPS | 90 AT CABLE LOW | 3X8-10 | 0.30 |
| C | TRICEPS | THRUST ON FLAT BENCH | 12-6-12-6 | 1.00 |
| C | TRICEPS | PULLEY | 1X10-1X8-1X6+6+6 | 1.30 |