Explanation
- Bench press: 5 sets of repetitions 10, 10, 8, 8, 6 Pause 1:30 min
- 5 sets
- Repeats 10, 10, 8, 8, 6
- Break 1:30 min
- Flying: 5 sets of repetitions 12, 12, 10, 10, 8 Pause 1:30 min
- 5 sets
- Repeats 12, 12, 10, 10, 8
- Break 1:30 min
- Triceps pressing: 4 sets of repetitions 15, 12, 10, 8 pause 1:30 min
- 4 sets
- Repetitions 15, 12, 10, 8
- Break 1:30 min
- Neck pressing: 5 sets of repetitions 12, 12, 10, 10, 8 pause 1:30 min
- 5 sets
- Repeats 12, 12, 10, 10, 8
- Break 1:30 min
- Side lift: 4 sets of repetitions 12, 10, 9, 8 pause 1:30 min
- 4 sets
- Repetitions 12, 10, 9, 8
- Break 1:30 min
- Highlight: 4 sets of repetitions 12, 10, 9, 8 Pause 1:30 min
- 4 sets
- Repetitions 12, 10, 9, 8
- Break 1:30 min
- 5 sets
- Repeats 10, 10, 8, 8, 6
- Break 1:30 min
- 5 sets
- Repeats 12, 12, 10, 10, 8
- Break 1:30 min
- 4 sets
- Repetitions 15, 12, 10, 8
- Break 1:30 min
- 5 sets
- Repeats 12, 12, 10, 10, 8
- Break 1:30 min
- 4 sets
- Repetitions 12, 10, 9, 8
- Break 1:30 min
- 4 sets
- Repetitions 12, 10, 9, 8
- Break 1:30 min
- Cross lift: 5 sets of repetitions 10, 10, 8, 8, 8 Break 1:30 min
- 5 sets
- Repeats 10, 10, 8, 8
- Break 1:30 min
- Latissimus move narrow: 4 sets of repetitions 10, 10, 8, 8 Break 1:30 min
- 4 sets
- Repeats 10, 10, 8, 8
- Break 1:30 min
- Latissimus broad: 4 sets of repetitions 10,10, 8, 8 pause 1:30 min
- 4 sets
- Repetitions 10.10, 8, 8
- Break 1:30 min
- Back isolator: 4 sets of repetitions 8, 8, 6, 6 break 1:30 min
- 4 sets
- Repeats 8, 8, 6, 6
- Break 1:30 min
- Biceps Curl: 4 sets of repetitions 10, 10, 8, 8 Pause 1:30 min
- 4 sets
- Repeats 10, 10, 8, 8
- Break 1:30 min
- Hammer Curl: 4 sets of repetitions 10, 10, 8, 8 Break 1:30 min
- 4 sets
- Repeats 10, 10, 8, 8
- Break 1:30 min
- 5 sets
- Repeats 10, 10, 8, 8
- Break 1:30 min
- 4 sets
- Repeats 10, 10, 8, 8
- Break 1:30 min
- 4 sets
- Repetitions 10.10, 8, 8
- Break 1:30 min
- 4 sets
- Repeats 8, 8, 6, 6
- Break 1:30 min
- 4 sets
- Repeats 10, 10, 8, 8
- Break 1:30 min
- 4 sets
- Repeats 10, 10, 8, 8
- Break 1:30 min
- Squats: 5 sets repetitions 12, 11, 10, 9, 8 Break 2:00 min
- 5 sets
- Repetitions 12, 11, 10, 9, 8
- Break 2:00 min
- Calf lifter: 5 sets repetitions 15, 15, 12, 12, 10 break 1:30 min
- 5 sets
- Repeats 15, 15, 12, 12, 10
- Break 1:30 min
- Leg curl: 5 sets of repetitions 12, 11, 10, 9, 8 break 1:30 min
- 5 sets
- Repetitions 12, 11, 10, 9, 8
- Break 1:30 min
- Abdominal crunch: 5 sets of repetitions 20, 20, 20, 20, 20 pause 30 sec
- 5 sets
- Repetitions 20, 20, 20, 20
- Pause 30 sec
- Reverse Crunch: 5 sets of repetitions 20, 20, 20, 20, 20 pause 30 sec
- 5 sets
- Repetitions 20, 20, 20, 20
- Pause 30 sec
- 5 sets
- Repetitions 12, 11, 10, 9, 8
- Break 2:00 min
- 5 sets
- Repeats 15, 15, 12, 12, 10
- Break 1:30 min
- 5 sets
- Repetitions 12, 11, 10, 9, 8
- Break 1:30 min
- 5 sets
- Repetitions 20, 20, 20, 20
- Pause 30 sec
- 5 sets
- Repetitions 20, 20, 20, 20
- Pause 30 sec
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