Advanced Reps
1 * 5 sets 6 reps
2 ** 3 sets 12 reps
3 *** 1 dropset 8-8-8
1 * 5 sets 6 reps
2 ** 3 sets 12 reps
3 *** 1 dropset 8-8-8
Code:
Dag 1. Upper chest. Schoulders front. Triceps. Bench press * Front raises ** Pushdown * Cable Flying motion *** Arnold press * Machine press ** Incline Dumbell press ** Upright rowing *** Reverse grip pulldown *** Dag 2. Lower back. Schoulders behind. Biceps. Machine rowing * Bent-over raises * Barbell curl * Reverse row ** Shrugs ** Dumbell curl ** Zagen *** Preacher curl *** Dag 3. Lower chest. Quadriceps Decline bench press * Squat * Cable crossover *** Leg press ** Dumbell press ** Leg extentions *** Dag 4. Upper back. Hamstrings. Calves. Pulldown * Stiff leg deadlift * Leg press * Reverse grip pulldown ** Lying leg curl ** Standing calfmachine *** High row *** Standing leg curl ***
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