Anatomical adaptation - Day 1
Goal
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 sets
20 reps
40 kg
Pec Deck Machine
3 sets
20 reps
40 sec rest
Wide-bar pull down
3 sets
20 reps
40 sec rest
Seated Cable Row
3 sets
20 reps
40 sec rest
Machine shoulder press
3 sets
20 reps
40 sec rest
Bent over dumbbell rear delt raise
3 sets
20 reps
40 sec rest
Alternating dumbbell biceps curls
3 sets
20 reps
40 sec rest
Triceps cable rope push down
3 sets
20 reps
40 sec rest