Thighs and Hamstrings Back and Biceps

EXERCISE SETS REPS EXERCISE SETS REPS

Leg Extension 4 15–20 Lat Pulldown 4 15–20
(plus warmup) 4 8–12 (warmup)
Squat 2–3 15–20 Lat Pulldown 3 8–12
(plus warmup) 4 8–12
T-bar Row 3 8–12
Hack Squat 3 8–12
Low Pulley Row 3 8–12
High-stance 3 15–20 (wide grip)
Leg Press
(plus warmup) 3 12–16 Rack Pull 3 8–12

Lying Leg Curl 3 8–12 Standing Barbell Curl 4 15–20

(warmup)
Barbell Stiff-leg 3 8–12
Deadlift Standing Barbell Curl 4 8–12
EZ-curl Bar Preacher 4 8–12
Chest and Triceps Curl (narrow grip)
Incline Smith 4 15–20
Machine Press Shoulders and Calves
(warmup) Standing Power Press 4 15–20
Incline Smith 3 8–12 (warmup)
Machine Press Standing Power Press 3 8–12
Seated 3 8–12 Single-arm Raise 3 8–12
Machine Press
Standing Lateral Raise 3 8–12
Incline Flye 4 8–12
Lying Incline Rear 4 8–12
Seated EZ-curl 4 15–20 Lateral Raise
Bar Extension
Y3T (warmup) Leg Press Calf Raise 4 15–20
(warmup)
WEEK 1

Seated EZ-curl 3 8–12

Bar Extension Leg Press Calf Raise 4 8–14

V-Bar Cable 3 8–12 Seated Calf Raise 4 8–14

Pushdown
Kickback 3 8–12

PRESENTED BY
GASPARI NUTRITION FLEX-BUILT CHALLENGE