Post on 10-Jun-2020
DAY 1: CHESTEXERCISE SETS REPS
BENCH PRESS
INCLINE DUMBBELL PRESS
DIP
HANGING LEG RAISE
4
3
3
3-ROUND SET
3
5
8
10
INCLINE DUMBBELL CURL
TRICEPS PUSHDOWN
-
-
8
10
DAY 2: BACKEXERCISE SETS REPS
DEADLIFT
OVERHAND BENT-OVER BARBELL ROW
CLOSE-GRIP CABLE PULLDOWN
TRX FACE PULL
4
3
3
3
10
10
12
12
RUSSIAN TWIST
DUMBBELL HAMMER CURL
3-ROUND SET
-
10
8
EZ-CURL BAR FRENCH PRESS - 8
DAY 3REST
DAY 4: SHOULDERSEXERCISE SETS REPS
OVERHEAD PRESS
DUMBBELL LATERAL RAISE
REAR DELT FLY
ALTERNATING FRONT DUMBBELL RAISE
4
3-ROUND SET
-
-
10
10
10
10
BARBELL DRAG CURL
L-SIT HOLD
3-ROUND SET
-
10
10
TRX TRICEPS PRESS - 10
DAY 5: LEGSEXERCISE SETS REPS
BACK SQUAT
LEG PRESS
SEATED LEG CURL
SEATED LEG EXTENSION
4
3
SUPERSET
-
8
10
12
12
ONE-ARM FARMER’S WALK
REVERSE BARBELL CURL
3-ROUND SET
-
30 SECPER SIDE
10
CLOSE-GRIP BENCH PRESS - 10