Table 1.
Monday | Wednesday | Friday |
---|---|---|
hyper - leg&chest |
hyper - back&delts |
strength |
Leg Press |
Pullups |
Leg Press |
Leg Curl |
90° Bent Rows |
Bench Press |
Leg Extension |
Shrugs |
Leg Extension |
Hyperextension |
Shoulder Press |
Close Grip Bench Press |
Bench Press |
Lateral Raise |
|
Dumbbell incline Bench Press |
Reverse Laterals |
|
Close Grip Bench Press |
Bicep curls |
|
Tricep cable extension |
|
|
Rep Scheme: 6 - 15 | Rep Scheme: 6 - 15 | Rep Scheme: 1 - 5 |