Article Index

 

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