Chest/ Triceps
Chest:
Incline Dumbbell Press: 3 sets, 15 reps
Low Cable Crossover: 3 sets, 15 reps
Cable Flies: 3 sets, 15 reps
Pushups: Incline & Decline – 2 sets each, 10 reps
Triceps:
Triceps:
Skull Crushers: 3 sets, 12-15 reps
Cable Single Arm Triceps Extension: 3 sets, 15 reps (each arm)
Cable Rope Triceps Extension: 3 sets, 15 reps
Dips: 3 sets, until failure
Back/ Biceps:
Back/ Biceps:
Back:
Wide Grip Lat Pull Down: 3 sets, 15, 12, 10 reps (increasing in weight)
Seated Cable Rows: 3 sets, 15, 12, 10 (increasing in weight)
E-Z Bar Bent Over Rows: 3 sets, 15 reps
Lower Back Extensions: 3 sets, 15 reps
Pull Ups: 3 sets, until failure
Biceps:
E-Z Bar Preacher Curl: 3 sets, 15 repsBiceps:
Alternating Hammer Curl with Dumbbells: 3 sets, 15 reps
Lying Cable Curl: 3 sets, until failure
Legs:
Legs:
Single Leg Hamstring Curls: 3 sets, 20, 15, 10 reps (increasing in weight)
Leg Extensions: 3 sets, 20, 15, 10 reps (increasing in weight)
Squats: 3 sets, 15 reps
Walking Lunges: 3 sets, length of the gym and back
Split Squats: 3 sets, 15 reps
Leg Press: 3 sets, until failure
Shoulders:
Machine Shoulder Press: 3 sets, 15, 12, 10 reps (increasing in weight)
Dumbbell Side Laterals: 3 sets, 20, 15, 10 reps (increasing in weight)
Dumbbell Front Raises: 3 sets, 20, 15, 10 reps (increasing in weight)
Reverse Machine Flies: 3 sets, 20, 15, 10 reps (increasing in weight)
