chest and legs 1-02.07
hey another late post
NCLINE 1 ARM PRESSES HAMMER STRENGTH
SUPERSETTED WITH LEG EXT–WARMUPS
1st set ncline 20reps each arm 45lbs
leg ext. 50lbs 50 reps
2nd set ncline 20reps each arms 50lbs
leg ext. 70lbs 20 reps
3rd set Higher ncline same as above
BARBELL LUNGE NSTEAD OF LEG EXT.
130lbs for 10 reps…each leg
4th set high ncline 2 arm presses 180lbs 12 reps
lunges the same as above
FLAT BAR BELL PRESS/HACK SQUAT–bucket drop SUPERSET
1set barbell press 130lbs 20 reps
hack squat polbs 10 reps
2nd set barbell presses 225lbs 10 reps
hack squat 180lbs 10 reps
3rd set barbell press same as above
hack squat same as above
FRONT SHOULDER PRESS ‘4 UPPER AN OUTTER CHEST/SHOULDER TIE IN–on standing calf machine/
LEG PRESS SUPERSET
1st set shoulder press 90lbs 15 reps
leg press 360lbs 20 reps
2nd set shoulder press same as above
leg press 450lbs 20 reps
3rd set CABLE CROSS OVER 50lbs 20 reps
leg press 540lbs 20 forced reps
4th set cable cross overs same as above
finish off with one set of leg ext. same as the start
ABS
ab machine 30lbs 30 reps one set
