- 5 min stair stepper
Legs
- 4 sets of 10 leg press
- 4 sets of 10 squats
- 3 sets of 20 leg extension
- 3 sets of 20 leg curl
Back
- 5 sets of 10 dead lift
- 6 sets of 10-20 T-Bar lift
- lateral raises of 10 for rest
- 4 sets of 10-15 row
- 4 sets of 10-15 high row
- 6 sets of 10-20 lat pull down in front
- 6 sets of 10-20 lat pull down behind the head
- 3 sets till fail close grip pull-ups
Finish the workout off with some:
bicep curls and lateral raises
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