Bench Press
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Cable Cross-Over
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Incline Bench Press
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Bench Press
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Incline DB Press
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
DB Flies
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Skull Crushers
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Triceps Pushdown
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Seated Calf Raises
Week 1&2: 2*25-30
Week 3: 3*15-20
Week 4: 4*10-14 |
Skull Crushers
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Triceps Pushdown
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Preacher Curls
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Russian Twists
Week 1&2: 3*20-30
Week 3: 3*15-20
Week 4: 4*10-14 |
Bent-over Rear Lateral Raises
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
DB Bent Over Row
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
1-Arm High Cable Curl
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Wide-grip Pull-Down
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Seated Cable Rows
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Front Raises
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
1-Arm Cable Curls
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Hip-thrusters
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Barbell Curl
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Deadlift
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Straight Arm Pull-Down
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Barbell Curl
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Squat
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
1-Arm Cable Lateral Raises
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Knee Raises
Week 1&2: 3*25-30
Week 3: 3*25-30
Week 4: 3*25-30 |
Squat
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Plank
Week 1&2: 3*1 min
Week 3: 3*1 min
Week 4: 3*1 min |
Hip-thrusters
Week 1&2: 3*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Lying Leg Curls
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Lat Pulldown
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Deadlift
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Cable Rotations
Week 1&2: 3*20-30
Week 3: 3*15-20
Week 4: 4*10-14 |
Lying Leg Curls
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Leg Press Calf Raises
Week 1&2: 2*25-30
Week 3: 3*15-20
Week 4: 4*10-14 |
Russian Twists
Week 1&2: 3*20-30
Week 3: 3*15-20
Week 4: 4*10-14 |
V-Ups
Week 1&2: 3*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Knee Tucks
Week 1&2: 3*25-30
Week 3: 3*25-30
Week 4: 3*25-30 |
Reverse Grip Pulldown
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Seated Leg Curls
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
DB Shoulder Press
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Weighted Crunches
Week 1&2: 3*15-19
Week 3: 3*15-20
Week 4: 4*6-8 |
Weighted Crunches
Week 1&2: 3*25-30
Week 3: 3*15-20
Week 4: 4*6-8 |
DB Shoulder Press
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
3-way Calf Raises
Week 1&2: 3*25-30
Week 3: 3*15-20
Week 4: 4*6-8 |
Oblique Crunches
Week 1&2: 3*20-30
Week 3: 3*15-20
Week 4: 4*10-14 |
1-Arm Cable Front
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Machine chest flies
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Standing Pull-Down
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
DB Lateral Raise
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
Standing Calf Raises
Week 1&2: 2*25-30
Week 3: 3*15-20
Week 4: 4*10-14 |
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DB Upright Rows
Week 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8 |
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