Shoulder Descending Reps
Exercise | Reps | Sets | Rest | Tempo | |
A1 | Standing DB Lateral Raise | 15-20 | 4 | 45 | 2020 |
A2 | Bent Over Cable Lateral Raise | 15-20 | 4 | 45 | 20X1 |
B1 | Standing BB Front Raise | 10-12 | 5 | 30 | 20X1 |
B2 | Prone 300 Incline DB Lateral Raise | 10-12 | 5 | 60 | 11X0 |
C1 | Standing BB Push Press | 4-6 | 6 | 30 | 20X0 |
C2 | Standing DB Arnold Press | 4-6 | 6 | 60 | 20X0 |
Back
Exercise | Reps | Sets | Rest | Tempo | |
A1 | Bent Over BB Row | 15-20 | 4 | 45 | 2020 |
A2 | Lat Pulldown | 15-20 | 4 | 45 | 20X1 |
B1 | Cable Straight Bar Pullover | 10-12 | 5 | 30 | 20X1 |
B2 | Bent Over DB Row | 10-12 | 5 | 60 | 11X0 |
C1 | Seated Cable Row | 4-6 | 6 | 30 | 20X0 |
C2 | Chin Up | 4-6 | 6 | 60 | 20X0 |
Chest
Exercise | Reps | Sets | Rest | Tempo | |
A1 | Cable Fly | 15-20 | 4 | 45 | 2020 |
A2 | 300 Incline DB Fly | 15-20 | 4 | 45 | 20X1 |
B1 | 450 Incline BB Bench Press | 10-12 | 5 | 30 | 20X1 |
B2 | Flat DB Bench Press | 10-12 | 5 | 60 | 11X0 |
C1 | V-Bar Dips | 4-6 | 6 | 30 | 20X0 |
C2 | 150 Decline DB Press | 4-6 | 6 | 60 | 20X0 |
Legs
Exercise | Reps | Sets | Rest | Tempo | |
A1 | Leg Extension | 15-20 | 4 | 45 | 2020 |
A2 | Leg Press | 15-20 | 4 | 45 | 20X1 |
B1 | Lying Leg Curl | 10-12 | 5 | 30 | 20X1 |
B2 | 450 Back Extension | 10-12 | 5 | 60 | 11X0 |
C1 | Front Squat | 4-6 | 6 | 30 | 20X0 |
C2 | Back Squat | 4-6 | 6 | 60 | 20X0 |
Arms
Exercise | Reps | Sets | Rest | Tempo | |
A1 | Neutral Grip Chin Ups | 15-20 | 4 | 45 | 2020 |
A2 | Triceps Dips | 15-20 | 4 | 45 | 20X1 |
B1 | Standing BB Curl | 10-12 | 5 | 30 | 20X1 |
B2 | Seated DB French Press | 10-12 | 5 | 60 | 11X0 |
C1 | Seated 300 Incline DB Curl | 4-6 | 6 | 30 | 20X0 |
C2 | Reverse Grip EZ Bar Skull Crusher | 4-6 | 6 | 60 | 20X0 |