EXERCISE REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 BODYWEIGHT MR NECK 12 FLEX/EXT UPRIGHT 12 ROW SHOULDER 10 PRESS SHOULDER 8 PRESS SEATED ROW 10 INCLINE 10 PRESS CHEST FLY 10 LAT 10 PULLDOWN PUSH-UPS MAX ROTATOR 10 CUFF BICEP/TRICEP 12 LEG 12 EXTENSION MANUAL HIP 12 FLEXOR LEG CURL 12 LEG PRESS/ 12 SQUAT HIP 12 Flex/Exten. HIP 12 ADDUCTION AB MAX CRUNCHES DAY # 2 1. MANUAL NECK FLEX/EXTEN 12 REPS 2. UPRIGHT ROWS 12 REPS
EXERCISE REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 BODYWEIGHT MR NECK FLEX/EXT 12 UPRIGHT ROW 12 SHOULDER PRESS 10 SHOULDER PRESS 8 SEATED ROW 10 INCLINE PRESS 10 CHEST FLY 10 LAT PULLDOWN 10 PUSH-UPS MAX ROTATOR CUFF 10 BICEP/TRICEP 12 LEG EXTENSION 12 MANUAL HIP FLEXOR 12 LEG CURL 12 LEG PRESS/ SQUAT 12 HIP Flex/Exten. 12 HIP ADDUCTION 12 AB CRUNCHES MAX DAY # 2 1. MANUAL NECK FLEX/EXTEN 12 REPS 2. UPRIGHT ROWS 12 REPS
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