Incline situps 2 - 3 x 30 Incline
knee raises 2 - 3 x 30 Bench presses 3 x 10 - 12 Lat pulldowns 3 x 10 - 12 Seated
dumbbell presses 3 x10 - 12 Lateral raises 3 x 10 - 12 Pushdowns 3 x 10 - 12 Standing dumbbell curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg curls 3 x 10 - 12 Dumbbell squats 3 x 10 - 12 Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
dumbbell presses 3 x10 - 12 Lateral raises 3 x 10 - 12 Pushdowns 3 x 10 - 12 Standing
dumbbell curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg curls 3 x 10 - 12 Dumbbell squats 3 x 10 - 12 Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
dumbbell curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg curls 3 x 10 - 12
Dumbbell squats 3 x 10 - 12 Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
Dumbbell squats 3 x 10 - 12
Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
Dumbbell stiff - legged
deadlifts 3 x 10 - 12 Standing calf raises 3 x 10 - 15
Bench presses 4 x 10, 8, 6, 6 Incline
dumbbell presses 3 x 8, 6, 6 Wide - grip chins 3 x 10, 8, 6 Barbell rows 3 x 8, 6, 6
Deadlifts 3 x 8, 6, 6 Seated barbell presses 3 x 10, 8, 6 Upright rows 3 x 8, 6, 6 Incline situps 2 x 30 - 40 Incline
knee raises 2 x 20 - 30