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2nd phase training
Dumbbell and smith machine
4 weeks to hypertrophy training
to build muscle
3 sets of 15-20
slow reps
1 min rest
Smith Machine Bench Press
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3x15 reps |
rest: 30s
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Cable Seated Row
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3x15 reps |
rest: 30s
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Smith Machine Shoulder Press
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3x15 reps |
rest: 30s
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Smith Machine Bicep Curl
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3x15 reps |
rest: 30s
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EZ Bar Decline Close Grip Skull Crusher
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3x15 reps |
rest: 30s
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Smith Machine Stiff-Leg Deadlift
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3x15 reps |
rest: 30s
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Machine Leg Press
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3x15 reps |
rest: 30s
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Calf Press On Leg Press
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3x15 reps |
rest: 30s
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Cable Kneeling Crunch
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3x15 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x15 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 30s
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Cable Rope High Pulley Tricep Extension
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3x15 reps |
rest: 30s
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Air Bike
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3x15 reps |
rest: 30s
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Machine Leg Press
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3x15 reps |
rest: 30s
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Calf Press On Leg Press
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3x15 reps |
rest: 30s
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Machine Seated Leg Curl
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3x15 reps |
rest: 30s
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Smith Machine Incline Bench Press
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3x15 reps |
rest: 30s
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Smith Machine Bent-Over Row
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3x15 reps |
rest: 30s
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Cable Rope Deltoid Row
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3x15 reps |
rest: 30s
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Cable Bicep Curl (Supine Close Grip)
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3x15 reps |
rest: 30s
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Dumbbell Tricep Extension (Supine)
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3x15 reps |
rest: 30s
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Dumbbell Lunge
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3x15 reps |
rest: 30s
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Dumbbell Lunge
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3x15 reps |
rest: 30s
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Machine Leg Press (Wide Stance)
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3x15 reps |
rest: 30s
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Calf Press On Leg Press
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3x15 reps |
rest: 30s
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Reverse Crunch
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3x20 reps |
rest: 30s
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