Professional Documents
Culture Documents
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
ESS
29/4/2019 6/5/2019
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