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My personal lifting plan.
Barbell Bench Press
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4x5 reps |
rest: 120s
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Barbell Squat
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4x5 reps |
rest: 120s
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Close Grip Reverse Lat Pull Down
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1x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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2x10 reps |
rest: 60s
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Close Grip Front Lat Pulldown
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1x10 reps |
rest: 60s
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Cable Rope Face Pull
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3x10 reps |
rest: 60s
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Barbell Bench Press
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5x2 reps |
rest: 150s
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Dumbbell Shoulder Shrug
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4x10 reps |
rest: 60s
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Dumbbell Incline Bench Curl
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2x10 reps |
rest: 45s
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Dumbbell Concentration Curls
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1x10 reps |
rest: 45s
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Dumbbell Shoulder Press
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3x10 reps |
rest: 120s
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Dumbbell Bent Over Delt Raise
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3x10 reps |
rest: 30s
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Dumbbell Tricep Kickback
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3x10 reps |
rest: 30s
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Barbell Squat
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5x2 reps |
rest: 180s
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Chin Up
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2x10 reps |
rest: 120s
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Pull Ups
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2x10 reps |
rest: 120s
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Dumbbell One Arm Row
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3x10 reps |
rest: 120s
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Seated Calf Raise
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5x15 reps |
rest: 15s
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