Session 1
- 5 min stationary bike warmup
Legs
- 7 sets of 10 seated leg press
Chest
- 2 sets of 10 chest press
Arms
- 7 sets of bicep/tricep super set
- 2 set lay down tricep extension
- 4 sets dumbbell bicep curls
Session 2
Climb then after
- 6 sets of 10 bench press
- 4 sets 10-15 of tricep press
Enjoy!
- 5 min stationary bike warmup
Legs
- 7 sets of 10 seated leg press
- work in 3 sets of 10 prone leg curl during rest times
Chest
- 2 sets of 10 chest press
Arms
- 7 sets of bicep/tricep super set
- cant find the link right now
- but what you do is standing bicep curl (10) then straight into lay down tricep extension with bar (10) = 1 set
- rest only long enough to get a drink
- 2 set lay down tricep extension
- 4 sets dumbbell bicep curls
Session 2
Climb then after
- 6 sets of 10 bench press
- standing side laterals in between to work on deltoids
- 4 sets 10-15 of tricep press
- standing side laterals in between to work on deltoids
Enjoy!
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