by Neil Anderson
Day(s) Exercise Sets Reps Rest
M & TH
(back & bis) lat pull down 3 8-15 1-3 min
BB bent row 3 8-15 1-3 min
mid cable row 3 8-15 1-3 min
BB curls 3 8-15 1-3 min
DB curls 3 8-15 1-3 min
hammer curls 3 8-15 1-3 min
Tu & F
(chest & tris) bench press 3 8-15 1-3 min
incl fly 3 8-15 1-3 min
cable cross fly 3 8-15 1-3 min
skull crushers 3 8-15 1-3 min
OH triceps ext 3 8-15 1-3 min
cable push down 3 8-15 1-3 min
Wed & Sat
(legs, should & back squats 3 8-15 1-3 min
abs) walking lunges 3 8-15 1-3 min
glute ext 3 8-15 1-3 min
OH BB press 3 8-15 1-3 min
high pull 3 8-15 1-3 min
bent lateral ext 3 8-15 1-3 min
situps 3 50 30 sec
crunches 3 100 30 sec
bar kicks 3 20 30 sec