Vorname: Logan
Name: Franklin
Gewicht: 91 kg
Größe: 180cm
Geburtsdatum: 1992

Training:

Monday: Chest/Biceps

Incline Smith Press 4 x 15, 12, 10, 10
Incline Dumbbell Fly’s 3 x 12-15
Flat Barbell Bench Press 3 x 12-15
Dips 2 x 12-15
Cable Cross Overs 2 x 12-15
Straight Barbell Curls 4 x 20, 15, 15, 12
Dumbbell Concentration Curls 3 x 12-15
Standing Machine EZ Bar Curls 3 x 12-15

Tuesday: Legs/Side Delts

Leg Extensions 4 x 20-30
Squats 3 x 15-20
Walking Barbell Lunges 3 x 150 Feet
Lying Leg Curls 5 x 20, 20, 20, 15, 12
Seated Dumbbell Side Laterals 5 x 20, 15, 15, 12, 12
Dumbbell Upright Rows 3 x 12-15
Cable Side Laterals 3 x 12-15

Wednesday: Back/Triceps

Pull Ups 3 x 15
T-Bar Rows (with Olympic Bar) 4 x 10-15
Deadlift from Rack 3 x 8-12
Barbell Rows (Palms Up) 4 x 10-15
Seated Cable Row (Rope) 3 x 15
Triangle Bar Press Downs 4 x 12-20
Close Grip Bench 4 x 10-15
Overhead Dumbbell Extensions 4 x 12-15
Dumbbell Kickbacks 3 x 15
Rope Press Downs 3 x 15

Thursday: Off

Recovery

Friday: Shoulders

Barbell Shrugs 4 x 10-15
Dumbbell Shrugs 3 x 12-15
Seated Dumbbell Laterals 5 x 12-15
Military Press 4 x 12
Reverse Dumbbell Fly’s 4 x 12-15
Dumbbell Upright Rows 4 x 12-15

Saturday: Legs

Stiff Leg Deadlifts with Dumbbells 4 x 15-20
Seated Leg Curls 3 x 15
Walking Barbell Lunges 3 x 150 Feet
Abductors 3 x 40

Sunday: Off

Recovery


Bilder: