week 1 (day 1/5)

Dumbbell Bench press
2×8/10

T-Bar Row
2×8/10

Lateral raise
2×8/10

Shoulder press
2×8/10

Concentration cable curl
2×8/10

Overhead extension
2×8/10

Lunges with plate
2×8/10

Leg curl
2×8/10

Seated calf raise
2×12/15

Hyperextension
2×12/15

Crunch
2×15/20

Pull up bar
2×8/10


 

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