Workout 1
Exercise |
Sets |
Reps |
Rest |
Weight |
|
Bench Pr./D.B. Fly |
3 |
8-10 |
20s |
125 |
|
Partial Lockout |
3 |
Fail |
90s |
125 |
|
B.B. Row |
3 |
8-10 |
60s |
105 |
|
Squat |
3 |
8-10 |
60s |
155 |
|
D.B. Shoulder Pr. |
1 |
8-10 |
60s |
40 |
|
B.B. Curl |
1 |
8-10 |
60s |
65 |
|
Tri Pushdown |
1 |
8-10 |
60s |
120 |
|
Standing Calf Raises |
1 |
8-10 |
60s |
90 |
|
Workout 2
Exercise |
Sets |
Reps |
Rest |
Weight |
|
Pushup |
3 |
FAIL |
30s |
na |
|
DB Bench Pr |
3 |
1-3 |
30s |
45 |
|
Lat Pull Down |
3 |
8-10 |
60s |
115 |
|
Leg Press |
3 |
8-10 |
60s |
180 |
|
BB Shoulder Press |
3 |
8-10 |
60s |
65 |
|
DB Curl |
3 |
8-10 |
60s |
30 |
|
Dip |
3 |
8-10 |
60s |
na |
|
Seated Calf Raise |
1 |
8-10 |
60s |
115 |
|
Workout 3
Exercise |
Sets |
Reps |
Rest |
Weight |
|
Incline DB Pr |
3 |
failure |
0s |
40 |
|
DB Bench Pr |
3 |
6-8 |
0s |
40 |
|
Decline DB Bench Pr |
3 |
4-8 |
90s |
40 |
|
Seated Cable Row |
3 |
8-10 |
60s |
110 |
|
DB Split Squat |
3 |
8-10 |
60s |
40 |
|
DB Shoulder Press |
1 |
8-10 |
60s |
40 |
|
Incline DB Curl |
1 |
8-10 |
60s |
30 |
|
Skull Crush |
1 |
8-10 |
60s |
60 |
|