[Cornish_Celt]

Back and Traps

Back

Bent rows 4 x 5

Dumbell rows 3 x 10

V-bar pulldowns 3 x 7

Straight arm pulldowns 1 x 40

Traps

Shrugs 2 x 5

Face pulls 2 x 12

Dumbells shrugs 1 x 36

[Cornish_Celt]

Quads

Squats 4 x 5

Leg extension 3 x 11

Hack squat 3 x 12

Leg extension 1 x 40

[Cornish_Celt]

Shoulders and Biceps

Shoulders

Shoulder press(machine) 4 x 5

DB shoulder press 3 x 12

Front raise 3 x 10

Lat raise 1 x 36

Biceps

V-bar curls 3 x 5

Rope hammer curls 2 x 12

Barbell curls 1 x 33

[Cornish_Celt]

Deadlifts and Hams

Deadlifts 4 x 5

Seated leg curls 3 x 12

Seated leg curls 1 x 40

[Cornish_Celt]

Chest and Triceps

Chest

Bench press 4 x 6

Incline bench press 3 x 12

Press ups 3 x 10

DB flyes 1 x 26

Triceps

Close grip bench press 3 x 5

French press 2 x 8 and 7

Kick backs 1 x 40

[Cornish_Celt]

Abs

Flutter kicks 2 x 45 secs

Crunches 2 x 30 secs

Plank 2 x 35 secs

Vertical crunches 2 x 30 secs

Russian twists 2 x 45 secs

Bicycle 2 x 40 secs

[Cornish_Celt]

Back
Barbell Rows - 4 x 5
Dumbbell Rows - 3 x 8
Close grip Pull Downs - 3 x 7
Wide grip pulldowns - 1 x 36

Traps
Power Barbell Shrugs - 3 x 5
Dumbbell Shrugs - 2 x 12
Barbell Shrugs - 1 x 34

[Cornish_Celt]

Quads

Squats 4 x 5

Front squats 2 x 10

Leg extensions 2 x 10

Leg extensions 1 x 26

[Cornish_Celt]

Chest and Triceps

Machine press 4 x 6

Incline press 3 x 6

Machine flyes 3 x 6

Bench press 1 x 20

Close grip push downs 3 x 8

Nautilus extensions 2 x 10

wide grip push downs 1 x 20

[Cornish_Celt]

Back and Traps

V-Bar pulldowns 4 x 6

T-bar rows(Close grip, palms facing) 3 x 8

T-bar rows(Wide grip) 3 x 10

Wide grip pulldowns 1 x 20

T-bar shrugs(close grip, palms facing) 4 x 12

T-bar shrugs(wide grip) 3 x 15

Face pulls 2 x 20