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Upper Body
Bench Press (Reps 8.6.4.2)
Incline Bench Press (Reps 8.6.4)
Dumbbell Standing Fly’s (Reps 8.6.4)
Shoulder Shrugs (6.5.4)
Triceps Push-downs (8.6.4)
Pull-up’s (Reps 15.10.8)
Bent over rows (Reps 8.6.4)
Biceps Curls (Super 7’s & Dumbbell curls)
Leg Workout
Squats (Reps 8.6.4.2)
Dead Lifts (Reps 6.5.4)
Cleans (Reps 6.5.4)
Lunges (Reps 16.12.8)
Quad Leg Extension (Reps 16.12.8)
Hamstring Leg Extension (Rep 16.12.8)
On lunges, and Leg Extension workouts you will be isolating one leg at a time.
Please warm-up before working out, 10 laps or 20, finishing
up with 20 to 25 push-ups.
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