1st month - 2 (010710)

2.

Compound Legs Leg Press 12/ 10/ 8/ (100,120,150)
Quads Leg Extensions 12/ 10/ 8/ (56,64,72)
Hamstrings Lying Leg Curls 12/ 10/ 8/ (56,64,72)
Calves Standing Calf Raises 12/ 10/ 8/ (56,64,72)
Lower Back Hyperextensions 12/ 10/ 8/ with 5kg
Chest Barbell Bench Press 12/ 10/ 8/ with 10kg, 9,8,5
Back Latissimus Pulldowns 12/ 10/ 8/ with 40kg 12,10,6
Shoulders Dumbbell Overhead Press 12/ 10/ 8/ no weights 10,9,6
Biceps Barbell Curls 12/ 10/ 8/ bar + 5kg,bar +10,bar+ 10
Triceps Rope Tricep Pushdowns 12/ 10/ 8/ (25,25,25)
Abdominals Crunches 15/ 15/ 15/ (15,15,15)