GOON FITNESS

Date 15/4/2019 22/4/2019

Chest/Back
Exercise Sets Reps Wk1 Wk2
Rack Pull 4 6-10
DB Bench Press 4 6-10
Seated Row 4 6-10
DB Incline Press 4 6-10
Wide Grip Pulldown 4 8-12
Pec Deck 3 8-12
Straight Arm Pulldown 3 8-12

Shoulders/Arms
Exercise Sets Reps Wk1 Wk2
Arnold Presses 3 6-10
Shrugs 3 6-10
DB Lateral Raises 3 8-12
Reverse Pec Deck 3 8-12
Tricep Pushdowns (rope) 3 8-12
DB Bicep Curls 3 8-12
DB Tricep Extensions 3 8-12
DB Hammer Curls 3 8-12

Legs
Exercise Sets Reps Wk1 Wk2
Squats 4 6-12
Lunges 4 6-12
Romanian Deadlift 4 6-12
Leg Extensions 4 10-15
Lying Leg Curl 4 10-15
Standing Calf Raise 3 12-18
Seated Calf Raise 3 12-18

Upper Body
Exercise Sets Reps Wk1 Wk2
Bench Press 4 6-10
One-Arm Dumbell Row 4 6-10
Standing Shoulder Press 4 6-10
Pullups 4 AMRAP
Dumbell Incline Flye 3 8-12
High Pull 3 8-10
Tricep Pushdowns 3 8-12
Preacher Curls 3 8-12

Lower Body
Exercise Sets Reps Wk1 Wk2
Front Squat 4 8-12
Bulgarian Split Squat 4 6-10
Good Mornings 4 8-10
Hip Thrusts 3 8-12
Leg Extension 3 10-15
Seated Leg Curl 3 10-15
Calf Raises 3 12-18
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29/4/2019 6/5/2019

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