Shock & Awe: Back & Biceps, Legs
Here are the other two days for Heavy Duty training!
Back & Biceps
|
Exercise |
Sets |
Notes |
|
A1. DB Pullovers |
1 |
|
|
A2. Pulldowns with Rope |
1 |
triple drop on the pulldowns |
|
B. Bent Over Bar Rows |
1 |
single drop |
|
C. Smith Machine Barbell Shrugs |
1 |
|
|
D. Hyperextensions |
1 |
|
|
E1. Preacher Curls |
1 |
|
|
E2. Barbell Curls |
1 |
Legs & Abs
|
Exercise |
Sets |
Notes |
|
A. Lying Leg Curls |
1 |
triple drop set and negatives |
|
B1. Leg Extensions |
1 |
|
|
B2. Leg Press |
1 |
rest/pause |
|
C. Leg Press Calf Raises |
1 |
triple drop set |
|
D1. Leg Raises |
1 |
|
|
D2. Machine Crunches |
1 |