- Ez bar curls 3 x 12
- Rope triceps pull down 4 x 10
- Skull crushers 4 x 10
- Cable Curls 3 x 10
- Seated Machine row 3 x 12
- Hammer curl 3 x 12
- Incline Dumbbell curls 4 x 12
- Dips 4 x 10
Tag Archives: Barbell
Workout #2 (Shoulders, Legs, Calves (multi-joint)) Competition Prep (Month 2)
WORKOUT SET X REPS
- Machine Overhead Press 4 x 9-11
Cardio acceleration 45 Seconds
- BB (Barbell) Upright Row 3 x 9-11
Cardio acceleration 45 Seconds
- Smith-Machine Squats 4 x 9-11
Cardio acceleration 45 Seconds
- Leg Press 3 x 9-11
Cardio acceleration 45 Seconds
- Sumo Deadlift 3 x 9-11
Cardio acceleration 45 Seconds
- Standing Calf Raise 3 x MF (Muscle Failure)
- Seated Calf Raises 3 x MF
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