Workouts – Week C

SUPER SET

• Chest Press Machine x 12
• +Pec Deck / Flys x 12
• For 3 sets

SUPER SET

• Incline Smyth Machine bench press x 12
• +Cable Flys x 12
• For 3 sets

SUPER SET

• Barbell bench press / sub machine if necessary x 12
• +Pushups 30 sec max
• For 2 sets

SUPER SET

• Cable rope triceps ext x 15-20
• +Cable triceps ext overhead x 15-20
• For 3 sets

Lat Pulldowns or Assisted Pull ups

• 1 warm up set of 12 reps
• 3 Working sets of 8-12 

Dumbbell Pullovers

• 3 working sets of 8-12

Wide Grip Cable Rows

• 3 working sets of 15 reps

Standing Barbell Curls 

• 4 working sets 12-15 (squeeze and contract at the top)

Single Arm Dumbbell Preacher Curl

• 1 set of 15-25lb dumbbell for 12 reps
• 1 set of 8-10 reps (failure) 20-45lb dumbbell
  

Lunges

• 120 slow deep and steady

Hack Squat

• 4 working sets of 8-12 reps

Seated Leg Press

• 3 working sets 8-12 reps

Leg extensions 

• 3 working sets of 8-12 reps

Seated leg curls 

• 3 working sets of 8-12 reps

Standing Calf Raises

• 100 reps

Machine Shoulder Press

• 4 working sets of 12 reps

Cable Side Lateral Raises

• 4 working sets of 12 reps

Cable Upright Rows

• 3 working sets of 12 reps

Incline Bench Reverse Flies (Chest against the bench)

• 3 working sets of 12 reps