Posts: 3,498
Threads: 615
Joined: Oct 2009
Arms
Wide grip barbel curls - 4 x 12
Alternate dumbell hammer curls - 4 x 10
Nautilus preacher curls - 4 x 10
Rope pushdowns - 4 x 12
Nautilus triceps extension - 4 x 10, 10, 8 and 8
Reverse grip pushdowns - 3 x 12
Dips - 3 x to failure
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Posts: 3,498
Threads: 615
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Chest
Machine flyes - 4 x 10
Cable crossovers - 4 x 10
Machine press - 4 x 8, 8, 6 and 6
Macine flyes - down the rack until failure
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Threads: 615
Joined: Oct 2009
Legs
Took it easy today as its been a while!!
Squats - 4 x 20, 20, 8 and 8
Leg extensions - 4 x 12, 10, 10, 10
Seated leg curls - 4 x 12
Standing calf raise - 4 x 12
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Cornish_Celt Wrote:Legs
Took it easy today as its been a while!!
Squats - 4 x 20, 20, 8 and 8
Leg extensions - 4 x 12, 10, 10, 10
Seated leg curls - 4 x 12
Standing calf raise - 4 x 12
a 20 rep squat cant be classed as taking it easy
due to knee just recovered ive been doing very light 20+ rep squats and dam its hard i spinn right out head goes funnt need to sit down feel may stick to it for while see what outcome is as alwas tried to squat heavy but should put my ego aside
Posts: 3,498
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Chest
Smith machine press - 4 x 10, 8 6 and 4
Incline bench press - 4 x 10
Pec dec flyes - 4 x 12
Cable crossovers - 4 x 12
Flyes - 4 x 10
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Threads: 615
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Back
Close grip pulldowns - 4 x 10
Wide grip pulldowns - 4 x 8
Bent over rows - 4 x 8
Straight arm pulldowns - 4 x 10
Nautilus back extensions - 4 x 10
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Threads: 615
Joined: Oct 2009
Shoulders and Traps
Dumbell shoulder press - 4 x 15
Front raise - 4 x 12
Side lat raise(machine) - 4 x 12
Smith machine shrugs - 4 x 12
Rear delt machine - 4 x 10
Dumbell shrugs - 4 x 10
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Posts: 3,498
Threads: 615
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Arms
Barbell curls - 4 x 12
Superset with
Overhead triceps extensions - 4 x 12
Dumbell hammer curls - 4 x 10
Superset with
EZ bar pushdowns - 4 x 12
Nautilus preacher curls - 4 x 10
Superset with
Nautilus triceps extension - 4 x 10
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Quads
Hack squats - 4 x 12
Smith machine squats - 3 x 20
Leg extensions - 4 x 14
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Threads: 615
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Hams and calves
Seated leg curls - 4 x 15
Stiff leg dead lifts - 4 x 12
Seated calf raise - 4 x 12
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