Back and Biceps
Back and Biceps
Standing dumbell drop sets -
(40×10 35×5 30×3), (40×6 35×3 30×3)
(30×7 25×5 20×7)
Pull-ups - 14, 14, 13, 9
Lat pull downs (close grip) -160×12, 170×12, 180×10, 190×10
Standing dumbell preacher curl - 20×15, 25×15, 30×12, 35×5
Seated Row :
wide grip - 240×12, 255×12, 270×10, 285×10
Close grip - 255×12, 270×12, 285×10, 300×8
Standing cable easy bar curl :
Wide grip - 80×15, 90×12, 100×10
Close grip- 90×12, 100×12, 110×11
Concentration dumbell curl - 15×12, 20×9, 20×10, 20×7
Smith machine dead lift - 185×15, 205×15, 225×15
ABDOMINALS
Hanging knee to Elbow - 8×23, 8×25,8×25, 8×25
Nautilus cruch machine - 210×31, 210×32, 210×33, 210×35
Oblique cable twist - 70×12, 80×12, 90×12, 100×12
