musclekitchen Posted October 18, 2014 Author Report Share Posted October 18, 2014 A1 Barbell Preacher Curls 4x 7 5 secisometric 4-0-1-5A2 Incline Dumbbell Curls 4 x7 + NOS(last set) 4-0-1-0 40 secs Incline Dumbbell Press 4 x12 4-0-1-0 40 secs Machine Chest Press (any) 4x 12 d1 bent db fly 4x12d2 machine rear delt fly 4x15-20d3 db lateral raise 4x20 Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 19, 2014 Author Report Share Posted October 19, 2014 OH cable extension 7 x7 4-0-1-0 30sec rest straight bar cable press down 3x 8 + NOS (3xdrop sets)(ALL sets) 4-0-1-0 40 secs rest dead lift 6x6 40 sec rest E1 Wide-Grip Pull-Ups 4 10 2 secstretch 4-2-1-0E2 Reverse-Grip Pulldowns 3x14 machine row 4x3 10-0-1-0 Quote Link to comment Share on other sites More sharing options...
musclekitchen Posted October 20, 2014 Author Report Share Posted October 20, 2014 Lying Leg Curls (body extended) 7 7 4-0-1-0 80 secs B1 Dumbbell Squats - DB’s slightly in front of knees 4 7,7,14,14 * 4-0-1-0B2 Dumbbell Squats - DB’s beside hips 4 7,7,14,14 4-0-1-0 40 secs Stiff - Leg Deadlifts 4 21 4-0-1-0 leg extension 4x21 4-0-1-0 Quote Link to comment Share on other sites More sharing options...
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