CHEST/FRONT-SIDE DELTS/ABS

-INCLINE PRESS...3 X 16-20
-MACHINE BENCH PRESS...3 X 16-20
-DIPS...2 X 16-20
-STANDING SIDE LATERAL...3 X 16-20
-MACHINE SHOULDER PRESS...3 X 16-20
-FRONT PLATE RAISE...2 X 16-20
-LYING BENT LEG HIP RAISE...2 X 21-25
-CABLE CRUNCH...2 X 21-25

REP TEMPO: 2/0/1/0
REST BETWEEN SETS: 90 SEC

LEGS

-SS: SEATED LEG CURL/STIFF LEG DEADLIFT...3 X 7-9 EACH
-SS: LEG EXTENSION/SISSY SQUATS...3 X 10-12/7-9
-SS: SINGLE LEG LYING LEG CURL/DB SPLIT SQUATS...2 X 7-9/10-12
-DS: STANDING CALF RAISE...2 X 13-15, DROP, 6-8

REP TEMPO: 3/1/1/1
REST BETWEEN SETS: CARDIOVASCULAR RECOVERY

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