WEDNESDAY: BACK & ABS, CARD/O
A1.
Exercise
Sets
Reps
Rest Time
Straight Arm
4
15
30 seconds
Pulldown
B1.
Pullups or Chin-ups
4
Failure
30 seconds
C1.
Lat Pulldown
4
15
30 seconds
D1+
Deadlift + Pendlay
4
16 (8 for each
30 seconds
Row
exercise)
E1.
DB Pullover
4
15
No Rest
E2.
Close Grip Cable Row
4
15
30 seconds
F1.
Single Arm Kneeling
4
20 (each side)
30 seconds
Exercise
Sets
Reps
Rest Time
A1.
BB Back Squat
4
15
30 seconds
B1.
BB RDL
4
15
30 seconds
C1.
Seated Leg Curl
4
20,20,15,15
30 seconds
D1.
Leg Press
4
20
30 seconds
E1.
BB Walking Lunge
4
30 (15 each side)
No Rest
E2.
Leg Extension
4
20
30 seconds
F1.
Standing Calf Raise
4
20,20,15,15
30 seconds
Cable Lat pulldown
THURSDAY: REST
FRIDAY: LEGS & CARD/O