Benefits:
Increase muscular strength and condition muscular fibers to promote Growth and significant increase of energy in the c
Objective: every body part should be train as follows – 4 sets x 15-10-8-6 reps.
Each set will have a increase in weight between 10-15% there for the reps will go
Down to prepare the muscle for the next set = loading , taking 35-45 secs of rest
to insure proper glycogen load up.
Day 1
Chest press(machine)
Incline chest (machine)
Pectoral fly (machine)
Lat pull down (hammer)
Seated row (hammer)
Pullover (machine)
Abdominal (machine-3 sets of 15-20 reps)
Day 2
Shoulder press (machine)
Lateral raises (machine)
Posterior deltoi(machine)
Bicep flat head curl (machine)
Preacher bicep curl (machine)
Day 3 Leg extension
Seated leg curl (machine)
Incline leg press,
Calf extension (standing-body weight )
Seated calf raises (machine).
Alfredo Zapata
Fitness Expert
310-701-2957