.Bryce. 
"a title of any kind"
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Monday, Thursday 2 set (depending on day 8,10,15 reps)
1. Machine Lat Pulldown
2. incline BB Press (smith machine)
3. Reverse Cable Fly (cybex)
4. Cable Fly (cybex)
5. Bent Over BB Row
6. ISO Chest Press
7. Reverse DB Fly
8. Incline and Decline DB Fly (twist technique)
9. Lat Pulldown - Wide Bicep
10. Weighted Dips or Double Bench Dips
11. INCARIAN Seated Row
12. DB Lat Raises
13. Concentration Curls
14. Cable Tricep Extensions
i usually throw in extra dips sets and chin ups or pull ups
Tuesday, Friday 2 sets (depending on day 8, 10, 15 reps apart from ab exercises which are always 15-25 reps)
1. Squats (smith machine)
2. lunges (smith machine)
3. Leg Press
4. Stiff-Leg Deadlifts
5. Hanging Knee Raises
6. Medicine Ball crunches
7. Medicine Ball Reverse Crunches
8. Medicine Ball Twists
9. PARAMOUNT Squats
10. Seated Leg Press (single leg,lunge position)
11. DB Step Ups (single leg)
12. DB Wide Squats (sumo squats)
13. SB Side Crunches
14. SB Roll Outs
by this point i can hardly move my legs |
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