Seated Machine 15 3 Row-close grip Cable Flyes 12 to 15 3 start out with heavier weight and go down each set Plank 1 arm Rear 15 3 Use bench as Delt Flyes support instead of bosu ball Superset 4: Pilates Leg 15 3 bicycle crunches Ball Crunches 15 3 Straight Leg 15 3 Crunches Day 3: Legs Superset 1: Exercise Rep Range Sets Notes Demo Wide Stance 12 to 15 3 Barbell Deadlift 1 Leg glute leg 12 to 15 3 Lay on side and press put feet parallel to body use – semi heavy to heavy weight Crossover lunges 15 3 Hold approx.. 15 lbs dumbbell in each hand
Seated Machine Row-close grip 15 3 Cable Flyes 12 to 15 3 start out with heavier weight and go down each set Plank 1 arm Rear Delt Flyes 15 3 Use bench as support instead of bosu ball Superset 4: Pilates Leg bicycle crunches 15 3 Ball Crunches 15 3 Straight Leg Crunches 15 3 Day 3: Legs Superset 1: Exercise Rep Range Sets Notes Demo Wide Stance Barbell Deadlift 12 to 15 3 1 Leg glute leg press 12 to 15 3 Lay on side and put feet parallel to body – use semi heavy to heavy weight Crossover lunges 15 3 Hold approx.. 15 lbs dumbbell in each hand
att_1434-90507a3d621ff.docx