Anatomical adaptation - Day 1
Target
2-days per week program. This program is an anatomical adaptation so we will adjust the load to be able to complete all of the repetitions in a comfortable way.
BENCH PRESS LEGS RAISED
3 series
20 reps
40 kg
Pec Deck Machine
3 series
20 reps
40 seg desc
Wide-bar pull down
3 series
20 reps
40 seg desc
Seated Cable Row
3 series
20 reps
40 seg desc
Machine shoulder press
3 series
20 reps
40 seg desc
Bent over dumbbell rear delt raise
3 series
20 reps
40 seg desc
Alternating dumbbell biceps curls
3 series
20 reps
40 seg desc
Triceps cable rope push down
3 series
20 reps
40 seg desc