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12 week program
Barbell Bench Press
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3x3 reps |
rest: 120s
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Smith Machine Decline Bench Press (Close Grip)
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3x8 reps |
rest: 90s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x20 reps |
rest: 60s
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4x10 reps |
rest: 60s
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Barbell Squat
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3x5 reps |
rest: 120s
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Machine Leg Press
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3x8 reps |
rest: 90s
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Machine Calf Press
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3x20 reps |
rest: 60s
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Dumbbell Lunge
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4x3 reps |
rest: 60s
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Barbell Deadlift
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3x5 reps |
rest: 120s
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Pull-Up
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3x8 reps |
rest: 90s
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Barbell Bent-Over Row
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3x12 reps |
rest: 60s
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Barbell Curl
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3x20 reps |
rest: 60s
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4x60 reps |
rest: 60s
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