Day

A-1 Front Squats 6 sets: 6,4,4,4,4,6 reps on 5010 tempo, rest interval 100 seconds A-2 One & one quarter Lying leg curls feet outward 6 sets: 6,4,4,4,4,6 reps on 5010 tempo, rest interval 100 seconds

B-1 Back Lunges 4 sets x 6-8 reps on 30X0 tempo, , rest interval 90 seconds

B-2 Seated Good Mornings 4 sets x 7-9 reps on 3020 tempo, rest interval 90 seconds

C-1 One leg Calf Raises 3 X 8-12 reps on 1210 tempo, rest interval 75 seconds C-2 Tibialis 3 X 8-12 reps on 2010 tempo, rest interval 75 seconds Day 4

A-1 Close grip bench presses with chains 5 sets: 8,6,4,4,4, on 40X0 tempo, rest interval 100 seconds

A-2 Seated Close Grip Scott Curls 5 sets: 8,6,4,4,4, on 40X0 tempo, rest interval 100 seconds

B-1 Incline Barbell Triceps Extensions 5 sets: 6,6,6, 8,10 on 2210 tempo, rest interval 100 seconds

B-2 Incline Hammer Curls 5 sets: 6,6,6, 8,10 on 4010 tempo, rest interval 100 seconds

C-1 Low Pulley Pronated Wrist Curls 3 x 10-12 reps on 2010 tempo, rest interval 75 seconds

C-2 Low Pulley Supinated Wrist Curls 3 x 10-12 reps on 2010 tempo, rest interval 75 seconds

0 0

Post a comment