Lat Pulldowns - Back - 4 sets; Rep Scheme: 15, 12, 10, 8
Flat-Bench Dumbbell Presses - Chest - 4 sets; Rep Scheme: 15, 12, 10, 8
Incline Dumbbell Curls - Biceps - 4 sets; Rep Scheme: 15, 12, 10, 8
Tricep Pressdowns - Triceps - 4 sets; Rep Scheme: 15, 12, 10, 8
Dumbbell Lateral Raises - Shoulders - 4 sets; Rep Scheme: 15, 12, 10, 8
Dumbbell Shrugs - Traps - 4 sets; Rep Scheme: 15, 12, 10, 8
Increase weight each set to allow you to only complete the prescribed number of reps.
Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise. Alternate this rep scheme with a 6, 6, 15, 20 rep scheme at your discretion, starting with a heavier weight for the first two sets and lowering the weight for the last two.
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