DFP TRAINING
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Arms and Shoulders
Rope Tricep Extension 15 - 20 Reps x 5 Cable Bar Bicep Curl 15 - 20 Reps x 5 Chins Sets Until Failure 5 Dips Sets Until Failure 5 Seated DB Lateral Raise 10 - 15 Reps x 5 Cable Straight Bar Upright Row 10 - 15 Reps x 5 |
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Chest
Incline Smith Bench Press 10 - 15 Reps x 5 DB Press 10 - 15 Reps x 5 Cable Flys 15 - 20 Reps x 5 Seated Machine Press 15 - 20 Reps x 5 2 Sets Of Pushups To Failure |
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Leg Day
Smithmachine Front Squats 10 - 15 Reps x 5 Leg Extension 15 - 20 Reps x 5 Hamstring Curl Machine 15 - 20 Reps x 5 Calf Raises 15 - 20 x 5 |
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Back
Wide Grips Chins 5 Sets Until Failure Cable V Bar Bent Over Row 10 - 15 Reps x 5 Close Grip Pull Downs 10 - 15 x 5 Reverse Dumbbell Flys 10 - 15 x 5 Hyper Extension 5 Sets Until Failure |