Don’t be boring

Fornavn

Phil

Jeg beskriver mig selv som

Chest, Triceps, Shoulders

Warm Up - 10mins
(Elliptical)

Chest Press 15 p 25-8
12 reps (3 sets)

Shoulder Press 15 p
12 reps (3 sets)

Tricep Extensions 20p
12reps (3 sets)

Chest Fly’s 15 p
12 reps (3 sets)

T Raises
12 reps (3 sets)

Overhead Tricep Extension
12 reps (3 sets)



Leg Day

Warm Up - 10 mins
(Treadmill or Stairmaster)

Seated Leg Press
12 reps (3 sets)

Smith Machine Squats
12 reps (3 sets)

Forward Lunges
10 each leg (3 sets)

Seated Leg Extension
12 reps (3 sets)

Hamstring Curls
12 reps (3 sets)

Calf Raises
12 reps (3 sets)




Back & Bicep

Warm Up - 10mins
(Treadmill or Elliptical)

Pull Ups or Assisted Pull Ups 100/80
3 sets til failure

Lat Pulldown 70/80
12 reps (3 sets)

Seated Rows 27.5 /35
12 reps (3 sets)

Pushups 20
3 sets til failure

Bicep Curls 15/10
12 reps (3 sets)

Hammer Curls 15/10
12 reps (3 sets)

Underskriv

Skytten

Min kropstype er

Gennemsnitlig

Min højde er

183 cm

Min etnicitet er

Afroamerikansk