|
DAY 1 |
EXERCISE |
SETS |
REPS |
NICS |
REST |
Weights |
|
|
||
|
|
|
|
|
|
|
|
|
|
|
|
|
Abs |
hanging leg raises |
3-5 |
6 |
30x1 |
10 |
|
|
|
|
|
|
|
ball leg rotations |
3-5 |
12 |
20x1 |
10 |
|
|
|
|
|
|
|
bosu crunches |
3-5 |
25 |
2011 |
180 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Chest |
bench press |
3-5 |
5 |
40x1 |
10 |
|
|
|
|
|
|
|
incline db press |
3-5 |
12 |
3011 |
10 |
|
|
|
|
|
|
|
dips |
3-5 |
25 |
2010 |
180 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Back |
wide chins |
3-5 |
5 |
3011 |
10 |
|
|
|
|
|
|
|
supinated chins |
3-5 |
12 |
3011 |
10 |
|
|
|
|
|
|
|
pronated rows |
3-5 |
25 |
2011 |
180 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
DAY 2 |
EXERCISE |
SETS |
REPS |
NICS |
REST |
Weights |
|
|
||
|
|
|
|
|
|
|
|
|
|
|
|
|
Legs |
power clean |
3-5 |
5 |
|
10 |
|
|
|
|
|
|
|
squats |
3-5 |
12 |
20x1 |
10 |
|
|
|
|
|
|
|
leg press |
3-5 |
25 |
2011 |
180 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
front squats |
3-5 |
5 |
40x1 |
10 |
|
|
|
|
|
|
|
back lunges |
3-5 |
12 |
20x0 |
10 |
|
|
|
|
|
|
|
cyclist squats |
3-5 |
25 |
2011 |
180 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
glute hams |
3-5 |
5 |
4011 |
10 |
|
|
|
|
|
|
|
back extensions |
3-5 |
12 |
20x2 |
10 |
|
|
|
|
|
|
|
reverse hypers |
3-5 |
25 |
2011 |
180 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
DAY 3 |
EXERCISE |
SETS |
REPS |
NICS |
REST |
Weights |
|
|
||
|
|
|
|
|
|
|
|
|
|
|
|
|
Shlds |
seated db press |
3-5 |
5 |
30x1 |
10 |
|
|
|
|
|
|
|
flat punch |
3-5 |
12 |
30x1 |
10 |
|
|
|
|
|
|
|
upright rows |
3-5 |
25 |
2011 |
180 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Triceps |
body extensions |
3-5 |
5 |
30x1 |
10 |
|
|
|
|
|
|
|
triceps extensions |
3-5 |
12 |
32x1 |
10 |
|
|
|
|
|
|
|
close bench |
3-5 |
25 |
2011 |
180 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Biceps |
reverse curls |
3-5 |
5 |
4011 |
10 |
|
|
|
|
|
|
|
incline curls |
3-5 |
12 |
30x1 |
10 |
|
|
|
|
|
|
|
hammer curls |
3-5 |
25 |
2011 |
180 |
|
|
|
|
|