Mickfootie’s BodyBlog

Chest :
Incline Bench Press 3 Sets@6 - 1 Set@25
Bench Press 3 Sets@6 - 1 Set@25
Incline Flye 3 Sets@6 - 1 Set@25
Pec-Deck 3 Sets@6 - 1 Set@25

Triceps :
Close Grip Bench 3 Sets@6 - 1 Set@25
Cable Pressdown 3 Sets@6 - 1 Set@25
Rope Ext. 3 Sets@6 - 1 Set@25

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Back :
DeadLift 3 Sets@6 - 1 Set@25
BB Row 3 Sets@6 - 1 Set@25
T-Bar Row 3 Sets@6 - 1 Set@25
Lat Pulldown 3 Sets@6 - 1 Set@25

Biceps :
BB Curl 3 Sets@6 - 1 Set@25
Hammer Curl 3 Sets@6 - 1 Set@25
Preacher DB Curl 3 Sets@6 - 1 Set@25

Calves :
Seated Raises 3 Sets@12 - 1 Set@25

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Delts :
BB Press 3 Sets@6 - 1 Set@25
Upright Row 3 Sets@6 - 1 Set@25
Lateral Raise 3 Sets@6 - 1 Set@25
Bent over Flye 3 Sets@6 - 1 Set@25

Traps :
BB Shrug 3 Sets@6 - 1 Set@25

Abs :
Rope Crunch 2 Sets@20
Incline Crunch 2 Sets@20
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Thighs :
Leg Ext 3 Sets@12
Leg Press 3 Sets@6 - 1 Set@25
Hack Squats 3 Sets@6 - 1 Set@25
Leg Ext 3 Sets@6 - 1 Set@25
Lying Leg Curls 3 Sets@6 - 1 Set@25

Calves :
Hack Raises 3 Sets@12 - 1 Set@25

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Weeks 2-4-6

Chest :
Bench Press 4 Sets@12
Incline DB Press 4 Sets@12
Decline Press 4 Sets@12
Pec-Deck Flye 4 Sets@12

Triceps :
Cable Pressdown 3 Sets@12
Cable Kickback 3 Sets@12
Rope Ext 3 Sets@12

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Back :
Lat Pulldown 3 Sets@12
DB Row 4 Sets@12
WG Seated Row 4 Sets@12
CG Pulldown 4 Sets@12

Biceps :
Seated DB Curl 3 Sets@12
Incline DB Curl 3 Sets@12
Preacher Curl 3 Sets@12
Hammer Curl 3 Sets@12

Calves :
Seated Raises 4 Sets@15

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Delts :
Cable Lateral Raise 3 Sets@12
Arnold Press 4 Sets@12
DB Upright row 4 Sets@12
Reverse cable Flye 4 Sets@12

Traps :
DB Shrugs 4 Sets@12

Abs :
Incline Double Crunch 2 Sets@25
Rope Crunch 2 Sets@25

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Thighs :
Leg Press 4 Sets@12
Hack Squat 4 Sets@12
Leg Curls 4 Sets@12
Leg Ext 4 Sets@12

Calves :
Hack Raises 5 Sets@12