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  • Exercise Sets Reps Muscle: Laying DB Tri Extension Single Arm Pushdown

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    zaidlateef
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    This workout focuses on chest, shoulders, biceps, legs, back and triceps. It includes exercises like incline barbell press, dumbbell bench press, cable flyes, shoulder presses, curls, rows, and tricep extensions, done in 3 sets of 8-12 reps to build muscle in the targeted areas. Compound exercises are paired with isolation moves to work each muscle group from different angles.

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    Oct 2017

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    This workout focuses on chest, shoulders, biceps, legs, back and triceps. It includes exercises like incline barbell press, dumbbell bench press, cable flyes, shoulder presses, curls, rows, and tricep extensions, done in 3 sets of 8-12 reps to build muscle in the targeted areas. Compound exercises are paired with isolation moves to work each muscle group from different angles.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    9 views1 page

    Exercise Sets Reps Muscle: Laying DB Tri Extension Single Arm Pushdown

    Uploaded by

    zaidlateef
    This workout focuses on chest, shoulders, biceps, legs, back and triceps. It includes exercises like incline barbell press, dumbbell bench press, cable flyes, shoulder presses, curls, rows, and tricep extensions, done in 3 sets of 8-12 reps to build muscle in the targeted areas. Compound exercises are paired with isolation moves to work each muscle group from different angles.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 1

    "Quit trying to be a big bencher and put in your time"

    Exercise Sets Reps Muscle


    smith machine incline BB press 3 10 Chest
    Heavy Incline Dumbbell Bench Press 3 8 Chest
    Close-Wide grip Decline BB press 3 8 Chest
    Cable Flyes Without Handles 3 12 Chest
    Seated shoulder DB press 3 8 Shoulder
    Partial side lateral dumbbell raises 3 15 Shoulder
    Face Pull + plate front rise 3 12 Shoulder
    upright row 3 12 Shoulder
    BB curl to nose 3 8 Biceps
    Hammer curl + LYING CABLE CURL 3 12 Biceps
    Concentration curl 3 12 Biceps
    21's "7 wide, 7 midd, 7 narrow" 1 21 Biceps
    Leg Press 3 8-10 Leg
    walking Lunges 3 8 Leg
    Leg extension 3 12 Leg
    Close grip BB row 3 8 Back
    One Arm Bent-over Row 3 8 Back
    Pulley Cable Wide Grip 3 12 Back
    smith Pull Shrug 3 8 Back
    incline Close Grip Bench Press 3 12,10,8 Triceps
    Laying DB tri extension 3 12,10,8 Triceps
    single arm pushdown 3 10 Triceps

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