Decline hammer press 4 sets
Hammer dips 4 sets
Flyes machine 3 sets
One arm hammer presses 3 sets
Side raises 3 x 12
Machine press 3x15-20
Bent over rows 5x10 135lb
Pushdowns 5x20-12
Lying tricep extensions 4x10 60lb
One arm extensions 3x8-10 40lb
Reverse pushdowns 3x15
Hammer machine curls 4x10 90lb
Incline curls 3x10 30lb
Spyder curls 3x8-10 30lb
Concentration curls 3x8-10 40lb
Hammer curls 3x10 40lb
Db wrist curls 3x12-15 40lb
Leg extensions 3x12-15 120lb
Inverted leg press 3x12 8 plates
Standing leg curls 3x12 25lb
This was a good workout will not train until Tuesday
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