JSalterAg08 
"The longest journey starts with a single step."
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During my leaning phase, I would only rest 45 seconds between sets. If I had supersets, trisets, or compound sets I would rest anywhere from a minute to a minute thirty.
Chest:
Bench Flys - 4x10
Incline Flys - 4x10
Barbell Bench - 4x10
Seated 1 Arm Pec Dec - 3x12
Reverse Grip Bench - 4x10
Cable Crossovers - 5x10
Back and Biceps:
Chin Ups - 3x10
Wide Grip Lat Pulldowns - 4x10
Barbell Bent Rows - 4x10
Seated Rows - 4x10
+Every other week, I'd do 1 Arm Seated Rows @ 3X12
Hypers - 5X15
Barbell Curls - 4x8
Preacher Curls - 4x10
EZ Bar Reverse Curls - 4x10
Cable Curls - 4x10
Concentration Curls - 4x10
Legs:
Tight Squats - 3x10
Leg Extensions - 4x12
Leg Curls - 4x12
Leg Press compound set with Hack Squat - 4x10
Walking Lunges - 3x10 paces (down and back)
Standing Calf Raises - 6x15
Seated Calf Raises - 6x15
*Reverse Calf Raises - 3x25 (Every other workout)
Shoulders and Triceps:
Arnold Press - 3x10
Side Lat Raises - 4x10
Upright Rows - 4x10
Front Lat Raises - 4x10
1 Arm Rear Cable Delts - 4x10
Dips - 4x10
Skullcrushers - 4x10
1 Arm Reverse Pushdowns - 4x10
Dumbbell Overhead Press - 4x10
Rope Pushdowns - 5x10 |
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