Set 1:            15 reps                                 Set 4: 6 reps

Set 2:             8 reps                                 Set 5: 10 reps

Set 3:             12 reps                                Set 6: 4 reps

 

Chest                            Front shoulders                    Triceps

Decline bench press         Machine front press                 French press

Flying motion                  Side raises                              Dumbell kickback

Incline dumbbell press     Front raises                             Pushdown

 

Hamstrings                    Quadriceps                          Calves

Stiff leg deadlift                Squats                                   Seated calf machine

Lying leg curl                    Leg extensions                        Standing calf machine

Standing leg curl               Hack squat                                     

 

Back                               Shoulders (back)                  Biceps

Chin’s (warming up)

Barbell rowing                   Bent-over raises                      Barbell curl

Reverse grip pull down     Upright rowing (90%)                Rotating dumbbell curl

Machine rowing                  Shrugs                                  Preacher curl