Exercises

Sets

Reps

Rest (s)

Wide-Grip Pulldown

ss Machine Pec Fly

3

15

60

Lateral Raises

ss Overhead Dumbbell Extensions

3

15

60

Rope Cable Extensions

ss Dumbbell Curls

3

15

60

ss (superset) – one set immediately following another (no break)

 

 

Exercises for Abs

Sets

Reps

Rest (s)

Bicycles

ss Leg Lifts

ss Heel Touches

3

Round 1 not failure (warm-up), Rounds 2 and 3 until failure

60

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