11-12-2015, 04:56 AM
just to check whether I got it right this time:
Tier 1: Day 1
Squat: warm up and then 1 set of 12 (Question1, if you can do more? u do drop set? or another set?)
Deadlift: 1 set of 12
Leg Extension: 1 set of 12
Bench Press superset with Lat pull down 25 reps each
shrugs superset with abs
barbell curl superset with overhead barbell extension
Tier 1: Day 2
Bent over barbell row
Bench Press
Shrugs
Bent over barbell row
Triset 25 reps: leg press, leg curl, calf raise
Question2 what about loading sets for arms? (biceps, triceps)
Tier 1: Day 1
Squat: warm up and then 1 set of 12 (Question1, if you can do more? u do drop set? or another set?)
Deadlift: 1 set of 12
Leg Extension: 1 set of 12
Bench Press superset with Lat pull down 25 reps each
shrugs superset with abs
barbell curl superset with overhead barbell extension
Tier 1: Day 2
Bent over barbell row
Bench Press
Shrugs
Bent over barbell row
Triset 25 reps: leg press, leg curl, calf raise
Question2 what about loading sets for arms? (biceps, triceps)