Anon treeniblogi
Squat 3*5*135lbs / 5*225lbs / 5*315lbsRomanian deadlift 5*135lbs / 5*205lbs / 5*275lbs / 5*345lbs / 5*415lbsPull ups 3*10Pull down machine 5*10Rear delt 10*10Chest supported row 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Biceps curl machine 10*10Biceps curl with barbell 5*10Biceps curl with dumbbell 5*10
Bench with dumbbell 3*10Bench, wide grip 10*5*135-225lbsPec deck 10*10Incline bench with dumbbell 3*10Bench with dumbbell 3*10Deckline bench with dumbbell 3*10Dip machine 10*10Triceps push down 10*10
Romanian deadlift 5*135lbs / 5*205lbs / 5*275lbs / 5*345lbs / 5*415lbsPull ups 3*10Pull down machine 5*10Rear delt 10*10Chest supported row 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Biceps curl with barbell 5*10Triceps exercises 5*10
Incline bench with dumbbell 3*10Incline bench, narrow grip 10*5*135-225lbsBench with dumbbell 3*10Incline bench with dumbbell 3*10Deckline bench with dumbbell 3*10Pec deck 10*10Dip machine 10*10Biceps curl with barbell 5*10Triceps extension 5*10Biceps curl machine 5*10Triceps exercises with bands 5*10Biceps curl with dumbbell 5*10
Squat3*5*135lbs / 5*225lbs / 5*315lbsLeg press 1*30Leg extension 1*30Calf raises 3*20Crunch 2*20Side rotations 2*20
Romanian deadlift 5*135lbs / 5*225lbs / 3*5*315lbs Pull down machine 5*10 Pull ups 3*10 Chest supported row 1*10 Rear delt 1*10 Lat pulls behind to neck 1*10 Lat pulls straight bar 1*10 Biceps curl with barbell 10*6 Triceps extension 10*6 Biceps curl machine 5*10 Triceps exercises 5*10
Bench with dumbbell 3*10Bench, narrow grip 10*5*135-225lbsIncline bench with dumbbell 3*10Bench with dumbbell 3*10Pec deck 10*10Dip machine 5*5Biceps curl machine 5*10Triceps extension 10*10Biceps curl with barbell 5*10
Squat3*5*135lbs / 5*225lbs / 5*315lbs2*365lbs / 2*405lbs / 2*455lbs / 2*475lbs / 5*425lbsLeg press 1*30Leg extension 1*30Calf raises 3*20Crunch 2*20Side rotations 2*20
Incline bench with dumbbell 3*10Incline bench, narrow grip 10*5*135-225lbsBench with dumbbell 3*10Incline bench with dumbbell 3*10Pec deck 10*10Biceps curl machine 5*10Triceps extension 5*10Biceps curl with dumbbell 5*10Dip machine 5*10
Romanian deadlift5*135lbs / 5*225lbs / 5*315lbs / 5*405lbs / 5*495lbsPull down machine 5*10Pull ups 3*10Chest supported row 1*10Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Biceps curl machine 5*10Triceps extension 5*10Biceps curl with dumbbell 5*10Triceps exercises with bands 5*10
