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  • WERKWERKWERK

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    Stella Margareth Akerina
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    4 views1 page

    WERKWERKWERK

    Uploaded by

    Stella Margareth Akerina

    Copyright:

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

    Day Exercise Sets Reps Weight Recommendation

    Monday Chest Press 3 12-15 Start with manageable weight


    Cable Flyes 3 12-15 Moderate
    Upper Body (Chest and Back) Seated Row 3 12-15 Moderate, focus on squeezing shoulder blades
    Lat Pulldown 3 12-15 Moderate, ensure proper form
    Tuesday Cable Shoulder Press 3 12-15 Moderate
    Cable Lateral Raise 3 12-15 Light to moderate
    Shoulders and Arms Cable Bicep Curl 3 12-15 Moderate
    Cable Tricep Pushdown 3 12-15 Moderate
    Wednesday Seated Crunch Machine 3 15-20 Moderate
    Cable Woodchopper 3 12-15 each side Light to moderate
    Mid-Body (Core)
    Cable Russian Twist 3 12-15 each side Light
    Thursday Incline Cable Chest Press 3 12-15 Moderate
    Cable Pullover 3 12-15 Moderate
    Upper Body (Chest and Back) Single Arm Cable Row 3 12-15 each arm Moderate
    Face Pull 3 12-15 Light to moderate
    Friday Cable Front Raise 3 12-15 Light to moderate
    Cable Rear Delt Fly 3 12-15 Light to moderate
    Shoulders and Arms Cable Hammer Curl 3 12-15 Moderate
    Cable Overhead Tricep Extension 3 12-15 Moderate
    Saturday Cable Squat 3 12-15 Moderate
    Cable Deadlift 3 12-15 Moderate
    Lower Body Cable Leg Extension 3 12-15 Moderate
    Cable Leg Press 3 12-15 Moderate

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