Warmup – 10 minutes on Stair Stepper

Back

  • Pullups – Machine Assisted if needed (3 Sets Failing at 12-15 Reps)
  • Machine Pull-Downs (3 Sets Failing at 12-15 Reps)
  • Close Grip Machine Pull-Downs (3 Sets Failing at 12-15 Reps)
  • Rope Pulldowns with arms extended straight  - Dont bend arms because it will work triceps instead of Lats (3 Sets Failing at 12-15 Reps)
  • Close grip Rows.

Biceps

  • Dumbell Curls (3 Sets Failing at 12-15 Reps)
  • Dumbell Hammer Curls (3 Sets Failing at 12-15 Reps)
  • Preacher Curls  (3 Sets Failing at 12-15 Reps)
  • Resistance Band Burnouts (3 Sets Failing at 30-50 Reps)

Abs

  • Leg lifts (3 Sets Failing at 30-50 Reps)
  • Leg lifts with someone pushing legs down (rep until fail!)
  • Ab machine (3 Sets Failing at 30-50 Reps)

Cardio

  • 30 minutes on bicycle

Nutrition Tip of day

To put on some extra Mass eat 1 sweet potato a day in between regular meals

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