V-12 Diesel 2nd program 6 week work program
Mondays- Arms
Standing Bicep curls
1x12, 1x10, 1x10, 1x8
Tricep pushdown
1x12, 1x10, 1x10, 1x8
Barbell Curls
1x12, 1x10, 1x10, 1x8
Single Arm extension
1x12, 1x10, 1x10, 1x8
Super Set(concentration curls, seated dumbell curls)
1x15, 1x12, 1x10, 1x8
Super Set(lying tricep reverse pulldown, skull crushers, closegrip bench press)
1x15, 1x12, 1x10, 1x8
30 Min Cardio
Tuesdays - legs & abs
Straight Legged Deadlift
1x12, 1x10, 1x10, 1x8
Deadlift
1x12, 1x10, 1x10, 1x8
Power Cleans
1x12, 1x10, 1x10, 1x8
Hack Squats
1x12, 1x10, 1x10, 1x8
Leg Press
1x12, 1x10, 1x10, 1x8
Calf raises
1x12, 1x10, 1x10, 1x8
Lunges
1x12, 1x10, 1x10, 1x8
Abs
Hanging Crunches
3x15
Decline Crunches
3x15
Russian Alphabet
A-Z without resting
Core Hold(Front, both sides)
30 Secnds
Wednesday Back & Shoulders
Front Raise
1x12, 1x10, 1x10, 1x8
Cable Row
1x12, 1x10, 1x10, 1x8
Arnold Press
1x12, 1x10, 1x10, 1x8
Cable Pull Downs
1x12, 1x10, 1x10, 1x8
Lawn Mower Pulls
1x12, 1x10, 1x10, 1x8
Lower Back Ext
3x15
Side Raises
1x12, 1x10, 1x10, 1x8
Trap Raises
1x12, 1x10, 1x10, 1x8
Upright Row
1x12, 1x10, 1x10, 1x8 |
