Not exact matches
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or
machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep
extension with bar or dumbbell, cable pressdown,
machine dip Biceps — 3 exercises, preacher curl, barbell or dumbbell curl, cable curl Quads — 3 exercises, press of some kind,
extension, hack or press or squat of some kind Hams — 1 exercise,
leg curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape),
seated calf raises Abs - 3 exercises, weighted
machine crunch, hanging
leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
Quads: squat (or
leg press),
leg extension Leg bi:
leg curl on 2 different
machines calves: standing calf raise,
seated calf raise Chest: bench press, cable flyes back: bent over row, pulldown traps: barbell shrugs * shoulders: behind neck press, side lateral bis: barbel curl, one arm dumbell curl on preacher bench tris: lying tricep
extension, cable pushdown fores: hammer curls, behind the back standing wrist curls abs: weighted crunches, cable side crunches
bent -
legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light dumbbell pullover 2 x 15 rest 5 minutes after both sets one -
legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10
leg press on angled
leg press
machine 1 x 10 - 12 dumbbell bench press 1 x 8 - 10 incline dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10 dumbbell overhead press with 1 dumbbell 1 x 8 - 10 shrug 1 x 6 - 8
seated overhead triceps dumbbell
extension 1 x 8 - 10 standing biceps curl with straight bar and arm blaster 1 x 8 - 10 hammer curl 1 x 8 - 10 crunch 1 x 15 - 20
The routine is usually «full body» (for example,
leg press, bench press, sit - ups,
leg extension, standing military press,
seated leg curl, biceps curl, standing calf raise, lat pulldown,
machine back
extension,
seated cable row;).
Read more about isolation exercises for the
legs in our articles about
leg curls and
leg extensions, and
seated adductor and
seated abductor
machines.
The
leg press
machine — based exercises consisted of biceps curls, triceps
extension,
seated rowing, latissimus dorsi pull - down exercises,
leg presses, hamstring curls, and calf raises.