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WEEK 1: WHOLE IN ONE Full-Body Split Workouts 1, 2, 3Monday/Wednesday/Friday MUSCLE GROUP EXERCISE SETS REPS Chest Dumbbell Bench Press 3 8,10,12 Back Lat Pulldown 3 8,10,12 Shoulders Dumbbell Overhead Press 3 8,10,12 Quads Leg Press 3 8,10,12 Hamstrings Lying Leg Curl 3 8,10,12 Triceps Rope Pressdown 3 8,10,12 Biceps Barbell Curl 3 8,10,12 Calves Standing Calf raise 3 8,10,12 Abs Crunch 3 15 WEEK 2: SPLIT DECISION Two-Day Split (Upper Body, Lower Body) Workouts 1 & 3Monday/Thursday: Upper Body MUSCLE GROUP EXERCISE SETS REPS Chest Bench Press 3 10,12,15 Chest Flat Bench Dumbbell Flye 3 10,12,15 Back Barbell Bent-Over
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