Thighs and Hamstrings
EXERCISE SETS REPS
Leg Extension (plus warmup)
4 4
15–208–12
Squat (plus warmup)
2–3 4
15–208–12
Hack Squat 3 8–12
High-stance Leg Press (plus warmup)
3 3
15–20 12–16
Lying Leg Curl 3 8–12
Barbell Stiff-leg Deadlift
3 8–12
Back and Biceps
EXERCISE SETS REPS
Lat Pulldown (warmup)
4 15–20
Lat Pulldown 3 8–12
T-bar Row 3 8–12
Low Pulley Row (wide grip)
3 8–12
Rack Pull 3 8–12
Standing Barbell Curl (warmup)
4 15–20
Standing Barbell Curl 4 8–12
EZ-curl Bar Preacher Curl (narrow grip)
4 8–12Chest and Triceps
Incline Smith Machine Press (warmup)
4 15–20
Incline Smith Machine Press
3 8–12
Seated Machine Press
3 8–12
Incline Flye 4 8–12
Seated EZ-curl Bar Extension (warmup)
4 15–20
Seated EZ-curl Bar Extension
3 8–12
V-Bar Cable Pushdown
3 8–12
Kickback 3 8–12
Shoulders and Calves
Standing Power Press (warmup)
4 15–20
Standing Power Press 3 8–12
Single-arm Raise 3 8–12
Standing Lateral Raise 3 8–12
Lying Incline Rear Lateral Raise
4 8–12
Leg Press Calf Raise (warmup)
4 15–20
Leg Press Calf Raise 4 8–14
Seated Calf Raise 4 8–14
WEEK
1Y3T
FLEX-BUILT CHALLENGEPRESENTED BYGASPARI NUTRITION
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