My Leg Training Diary

[rzo32150]

PUSH WORKOUT DAY
1-) Bench Press 5-8x12
2-) Smith Machine İncline Benc Press 5-8x12
3-) İncline Dumbell Press 3x12
4-) Cable CrossOver 3x12
5-) Smith Machine ShoulderPress 5-8x12
6-) İso-Lateral ShoulderPress 4-8x12
7-) Laterail Raise 3x10
8-Smith Machine Close Grip Bench Press 5-8x12
9-) Triceps Bench Dips 3x12
10-) Triceps Pushdown 3x8

LEG WORKOUT DAY
1-) Squat 5-6x8
2-) Leg Press 3x12
3-) Leg Extension 3x12
4-) Lying Leg Curl 3x12
5-) Seated Calf Raise 3x15


PULL WORKOUT DAY
1-) Barbell Row 5-8x12
2-) Lat Pulldown 3x12
3-) İso-Lateral Close Grip Row 3x12
4-) Seated Cable Row 3x12
5-) Dumbell Shrug 3x12
6-) Ez Barbell Curl 4x8
7-) Hammer Curl 3x12
8- İncline Dumbell Curl 3x12
9-) Barbell Wrist Curl 3x15

 

[qkz04625]

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[brl44037]

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[rzo32150]

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[tqd17930]

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[wxm64677]

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[Edmundoneuck]

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