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| Chest and Biceps Incline Smith Machine - 1 x warm up, 2 x 6 to 8 reps Incline Dumbell Flyes - 2 x 8 to 10 reps Flat Hammer Machine - 2 x 6 to 8 reps Dip Machine - 2 x to failure I stretch in between each set, and concentrate on squeezing the muscles, rather then just pushing the weight Straight Bar Curls - 1 x warm up, 2 x 8 to 10 reps Incline Dumbell Curls - 2 x 8 to 10 reps Cable Concentration Curls - 1 X to failure Train with my wife who has great biceps, and learned to concentrate more on the negative movement, which put more stress on the biceps) |
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| Shoulder and Triceps Dumbell Presses - 3 x 6 to 8 reps Forward Upright Rows - 2 x 8 to 10 reps Side Lateral Machine - 2 x 10 to 15 reps Rear (one arm) Dumbell Raises - 2 x 10 reps Reverse Smith Machine shrugs - 3 x 8 to 10 reps Tricep Pushdowns - 1 x warm up, 2 x 10 reps Overhead Cable Extension - 2 x 8 to 10 reps Weighted Dips - 2 x 10 reps |
| Legs and Calves 4 minute warm up on stationary bike Seated Leg curl - 1 x warm up, 2 x 10 to 12 reps High Leg Press - 2 x 15 reps Lying Leg Curls - 2 x 15 reps Leg Extensions - 2 x 15 to 20 reps Leg Press - 2 x 10 to 20 reps Hack Squats - 2 x 10 to 15 reps Lunges - 2 x 20 reps Calves on Leg Press - 4 x 10 reps |
| Back and Calves Weighted Pullups - 3 x 10 to 15 reps Reverse Bentover Barbell - 2 x 6 to 8 reps T-Bar Rows - 3 x 8 reps Reverse Grip Pulldowns - 2 x 8 to10 reps Pullovers - 2 x 10 to 15 reps Seated Calf Machine - 3 x 10 to 12 reps |