LEGS
Leg ext single leg 3x 12-15 like c bum
Adductor ( wa..
🕑 Added 2022-05-17 16:29:01 +0000 UTC
LEGS
Leg ext single leg 3x 12-15 like c bum
Adductor ( warmup )
Hack squat:
Leg press:
Smith close grip squat/lunge
Hip thrust:
Leg ext/leg curl
Standing calves:
Stairs cardio.
CHEST
Cable seated fly high,mid, low
Db bench:
Incline smith:
Machine bench/ incline push-up:
Machine fly (after failure make it a decline)/ Dips
Decline bench/ decline fly 3x20 each
Rope ext 21s but 20,20,20
Overhead ez ext triple dropset 12,15,20
ABS
BACK
Banded straight arm pushdown/ pull ups
Deadlifts
Double d handle pulldown
DB pullover/ seated machine row (Arnold style stretch)
Single arm incline row:
Behind neck pulldown/single arm cable pulldown/straight arm pulldown
Seated rear machine 20 bottom portion 20 full:
Barbell curl 3x dropset 12,15,20
ABS
ACTIVE REST DAY: (Thursday) CALVES AND CARDIO
SHOULDERS:
Machine lateral raise 12,15,20 on last set
DB (hammer) press: (rest pause)
Seated lateral raise ( dropset )
Rear bent over fly Arnold rotate/cable rear fly ( dropset)
Cable rope front raise:
Barbell shrug:
ARMS
Rope 21s first set 20,20,20 then 10,10,10
Rope curl same ^
Single arm preacher (on last set go back to first arm and keep going ) / DB skull flat
Ez barbell curl/ over head ez ext dropset
Cable rope single curl/ cable rope single arm ext (Ryan style)
Weighted dips/ strict DB curl
Ryan tricep push-up- skull of bench burn out:
