073117

Antagonist Scheme, 2 x 18 @ 120 Seconds Rest

PRE- Start with 3 sets of planks

1a)Leg Press
1b) GoodMornings
2a) Chin-ups
2b) Wide-Grip Dips
3a) Front Lateral Raises
3b) tricep Push Downs

Leg Raises

072817

Rep Scheme 2 x 12, Rest @ 90 seconds

1)Front Squat
2) Pull-Ups
3) Arnold Press
4) Flat DB bench press
5) Back Hyper Extensions
6) DB Alternating Curls

7)TRX Strap Lower AB thing

072617

Scheme - 2 x 8 , 60 Seconds rest

1)Pull Ups
2) Back Squat
3) Dead Lifts
4) Db Incline Bench
5) Db Lateral Raises
6) Tricep Pushdowns

Lower abs

072417

Monday
Rep scheme - 2 x 18, Rest 120 Seconds

1) DB Shoulder Press
2) Leg Press
3) Wide Grip Dips
4) Good Mornings
5) Calf Raises
6) Hammer Curls

070717

Week 3 Day 3

Rep Scheme - 3 x 15 , Rest Scheme 120 Seconds

1) Back squat

2) Chin Ups

3) Good Mornings

4) Barbell Benchpress

5) Supinated Pushdowns

6) Calve Raises

7a) Planks

7b) leg raises

10 minutes elliptical 

07052017

Rep Scheme - 4 x 8 - Rest Scheme 90 Seconds

1) Deadlifts
2) DB Rows
3) Wide Grip Dips
4) Leg Press
5) Hammer Curls
6) Front DB shoulder raises