SNS_78 
"The eat is on - 5kgs up so far - another 5 to go in the next quarter..."
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MONDAY (CHEST & CALVES)
- Incline Dumbell Flys [4 x 12]
- Flat Bench Press [4 x 12] *Drop Set for last set. Reduce weight 30% and continue to failure*
- Incline Dumbell Press [4 x 12] *Drop Set for last set. Reduce weight 30% and continue to failure*
- Cable Crossover [4 x 20]
- Standing Calf Raises [4 x 20]
- Seated Calf Raises [4 x 20]
TUESDAY (BACK & ABS)
- Straight-arm Pulldowns [3 x 12]
- Bent-over Barbell Rows [4 x 12] *Drop Set for last set. Reduce weight 30% and continue to failure*
- Overhand Wide-grip Pulldowns [4 x 12] *Super set with underhand*
- Underhand Pulldowns [4 x 12] *Super set with Wide-grip to failure*
- Straight-arm pulldowns [4 x 20]
- Hanging Leg raises [4 x 15]
- Crunches [4 x 25]
WEDNESDAY (LEGS & CALVES)
- Leg Extensions [4 x 12] *super set with curls*
- Leg Curls [4 x 12] *super set with extensions*
- Smith Machine Squats [4 x 12] *Drop Set for last set. Reduce weight 30% and continue to failure*
- Leg Press [4 x 12] *Drop Set for last set. Reduce weight 30% and continue to failure*
- Leg Extension [4 x 20] *super set with deadlifts*
- Romanian Deadlifts [4 x 20] *super set with extensions*
- Seated Calf Raises [4 x 20]
- Leg Press Calf Raises [4 x 20]
THURSDAY (SHOULDERS, TRAPS & ABS)
- Dumbell Rear Raises [3 x 12] *Tri-set*
- Front Dumbell Raises [3 x 12] *Tri-set*
- Lateral Raises [3 x 12] *Tri-set*
- Seated Dumbell Press [4 x 12] *Drop Set for last set. Reduce weight 30% and continue to failure*
- Wide-grip upright rows [4 x 12] *Drop Set for last set. Reduce weight 30% and continue to failure*
- One-arm cable lateral raises [4 x 20]
- Dumbell Shrugs [4 x 12] *Drop Set for last set. Reduce weight 30% and continue to failure*
- Smith-machine Shrug (Back) [4 x 20] *Superset*
- Smith-machine Shrug (Front) [4 x 20] *Superset*
- Reverse Crunches [4 x 20]
- Cable crunches [4 x 20]
FRIDAY (TRICEPS, BICEPS FOREARMS)
- Kickbacks [4 x 12]
- Narrow-grip Bench Press [4 x 12] *Drop Set for last set. Reduce weight 30% and continue to failure*
- Overhead Rope Extensions [4 x 20]
- Seated Incline Curls [4 x 12]
- Standing Barbell Curls [4 x 12] *Drop Set for last set. Reduce weight 30% and continue to failure*
- High Cable Curls [4 x 20]
- Barbell Reverse Wrist Curls [4 x 15]
- Barbell Wrist Curl [4 x 15] |
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