FallenOne86
Bluelighter
- Joined
- Feb 16, 2020
- Messages
- 303
MONTH 1
1. Thigh Extension on Leg Extension Machine 3 sets of 12 reps
2. Medium Grip Barbell Bench Press 3 sets of 12 reps
3. Standing Dumbbell Upright Rowing 3 sets of 12 reps
4. Close Grip Straight Arm Lat Pulldown 3 sets of 12 reps
5. Straight Arm Dumbbell Pullover 3 sets of 12 reps
6. Standing Dumbbell Triceps Curl 3 sets of 12 reps
7. Standing Medium Grip Barbell Curl 3 sets of 12 reps
8. Heel High Sit-Up 3 sets of 10-30 reps
9. Flat Bench Leg Pull-In 3 sets of 10-30 reps
MONTH2
1. Flat Footed Medium Stance Free Hand Squat 3 sets of 15-25 reps
2. Standing Toe Raise on Wall Calf Machine 3 sets of 20-25 reps
3. Bent Arm Lateral 3 sets of 10-12 reps
4. Medium Grip Straight Arm Barbell Pullover 3 sets of 10-12 reps
5. Seated Side Lateral Raise 3 sets of 10-12 reps
6. Wide Grip Front Lat Pull-Down 3 sets of 10-12 reps
7. Standing Close Grip Triceps Press Down on Lat Machine 3 sets of 10-12 reps
8. Standing Alternated Dumbbell Curl 3 sets of 10-12 reps
9. Dumbbell Side Bend 1 set of 25-50 reps
10. Bent Knee Sit-Up 1 set of 15-30 reps
MONTH3
1. Incline Lateral 3-4 sets of 10-12 reps
2. Hand on Bench One Arm Dumbbell Rowing 3-4 sets of 10-12 reps
3. Standing Military Press 3-4 sets of 10-12 reps
4. Lying Supine Close Grip Barbell Triceps Curl to Chin 3-4 sets of 10-12 reps
5. Seated Dumbbell Curl 3-4 sets of 10-12 reps
6. Heels Elevated Wide Stance Barbell Hack Squat 3-4 sets of 10-12 reps
7. Free Hand Front Lunge 3-4 sets of 10-12 reps
8. Seated Toe Raise on Seated Calf Machine 3-4 sets of 20-25 reps
9. Bend to the Opposite Foot 1 set of 20-30 reps
10. Bent Knee Sit-Up 1 set of 15-30 reps
MONTH4
1. Seated Barbell Twist 1 set of 25-50 reps
2. Flat Footed Medium Stance Barbell Nonlock Squat 3-5 sets of 8-10 reps
3. Standing Toe Raise on Hack Thrust Machine 3-5 sets of 20-25 reps
4. Medium Grip Barbell Bench Press 3-5 sets of 8-10 reps
5. Standing Palms In Dumbbell Press 3-5 sets of 8-10 reps
6. Bent Over Two Arm Long Bar Rowing 3-5 sets of 8-10 reps
7. Straight Arm Dumbbell Pullover 3-5 sets of 8-10 reps
8. Standing Dumbbell Triceps Curl 3-5 sets of 8-10 reps
9. Seated Concentrated Dumbbell Curl 3-5 sets of 8-10 reps
10. Jackknife Sit-Up 1 set of 10-30 re
MONTH5
1. Incline Lateral 3-4 sets of 8-10 reps
2. Decline Lateral 3-4 sets of 8-10 reps
3. Seated Bent Over Rear Deltoid Raise 3-4 sets of 8-10 reps
4. Close Grip Front Lat Pull-Down 3-4 sets of 8-10 reps
5. Seated Two Arm Low Lat Pull-In 3-4 sets of 8-10 reps
6. Standing Close Grip Triceps Press Down on Lat Machine 3-4 sets of 8-10 reps
7. Incline Dumbbell Curl 3-4 sets of 8-10 reps
8. Incline Close Grip Easy Curl Bar Triceps Curl 3-4 sets of 8-10 reps
9. Heels Elevated Medium Stance Barbell Front Squat 3-4 sets of 8-10 reps
10. Thigh Extension on Leg Extension Machine 3-4 sets of 8-10 reps
11. Standing Toe Raise on Wall Calf Machine 3-4 sets of 20-25 reps
12. Feet Against Wall Sit-Up 2 sets of 25-50 reps
13. Alternated Twisting Dumbbell Bend to Opposite Foot 2 sets of 25-50 reps
14. Incline Leg Pull-In 2 sets of 25-50 reps
1. Thigh Extension on Leg Extension Machine 3 sets of 12 reps
2. Medium Grip Barbell Bench Press 3 sets of 12 reps
3. Standing Dumbbell Upright Rowing 3 sets of 12 reps
4. Close Grip Straight Arm Lat Pulldown 3 sets of 12 reps
5. Straight Arm Dumbbell Pullover 3 sets of 12 reps
6. Standing Dumbbell Triceps Curl 3 sets of 12 reps
7. Standing Medium Grip Barbell Curl 3 sets of 12 reps
8. Heel High Sit-Up 3 sets of 10-30 reps
9. Flat Bench Leg Pull-In 3 sets of 10-30 reps
MONTH2
1. Flat Footed Medium Stance Free Hand Squat 3 sets of 15-25 reps
2. Standing Toe Raise on Wall Calf Machine 3 sets of 20-25 reps
3. Bent Arm Lateral 3 sets of 10-12 reps
4. Medium Grip Straight Arm Barbell Pullover 3 sets of 10-12 reps
5. Seated Side Lateral Raise 3 sets of 10-12 reps
6. Wide Grip Front Lat Pull-Down 3 sets of 10-12 reps
7. Standing Close Grip Triceps Press Down on Lat Machine 3 sets of 10-12 reps
8. Standing Alternated Dumbbell Curl 3 sets of 10-12 reps
9. Dumbbell Side Bend 1 set of 25-50 reps
10. Bent Knee Sit-Up 1 set of 15-30 reps
MONTH3
1. Incline Lateral 3-4 sets of 10-12 reps
2. Hand on Bench One Arm Dumbbell Rowing 3-4 sets of 10-12 reps
3. Standing Military Press 3-4 sets of 10-12 reps
4. Lying Supine Close Grip Barbell Triceps Curl to Chin 3-4 sets of 10-12 reps
5. Seated Dumbbell Curl 3-4 sets of 10-12 reps
6. Heels Elevated Wide Stance Barbell Hack Squat 3-4 sets of 10-12 reps
7. Free Hand Front Lunge 3-4 sets of 10-12 reps
8. Seated Toe Raise on Seated Calf Machine 3-4 sets of 20-25 reps
9. Bend to the Opposite Foot 1 set of 20-30 reps
10. Bent Knee Sit-Up 1 set of 15-30 reps
MONTH4
1. Seated Barbell Twist 1 set of 25-50 reps
2. Flat Footed Medium Stance Barbell Nonlock Squat 3-5 sets of 8-10 reps
3. Standing Toe Raise on Hack Thrust Machine 3-5 sets of 20-25 reps
4. Medium Grip Barbell Bench Press 3-5 sets of 8-10 reps
5. Standing Palms In Dumbbell Press 3-5 sets of 8-10 reps
6. Bent Over Two Arm Long Bar Rowing 3-5 sets of 8-10 reps
7. Straight Arm Dumbbell Pullover 3-5 sets of 8-10 reps
8. Standing Dumbbell Triceps Curl 3-5 sets of 8-10 reps
9. Seated Concentrated Dumbbell Curl 3-5 sets of 8-10 reps
10. Jackknife Sit-Up 1 set of 10-30 re
MONTH5
1. Incline Lateral 3-4 sets of 8-10 reps
2. Decline Lateral 3-4 sets of 8-10 reps
3. Seated Bent Over Rear Deltoid Raise 3-4 sets of 8-10 reps
4. Close Grip Front Lat Pull-Down 3-4 sets of 8-10 reps
5. Seated Two Arm Low Lat Pull-In 3-4 sets of 8-10 reps
6. Standing Close Grip Triceps Press Down on Lat Machine 3-4 sets of 8-10 reps
7. Incline Dumbbell Curl 3-4 sets of 8-10 reps
8. Incline Close Grip Easy Curl Bar Triceps Curl 3-4 sets of 8-10 reps
9. Heels Elevated Medium Stance Barbell Front Squat 3-4 sets of 8-10 reps
10. Thigh Extension on Leg Extension Machine 3-4 sets of 8-10 reps
11. Standing Toe Raise on Wall Calf Machine 3-4 sets of 20-25 reps
12. Feet Against Wall Sit-Up 2 sets of 25-50 reps
13. Alternated Twisting Dumbbell Bend to Opposite Foot 2 sets of 25-50 reps
14. Incline Leg Pull-In 2 sets of 25-50 reps
