Legs Seated adductor 3x10-15 Single leg curl 3x10-15 Nordi..
Legs
Seated adductor 3x10-15
Single leg curl 3x10-15
Nordic curl 3x10
Leg extension 3x17-20
Hack squat 2x12-15
prepcoachdan posts
Back Nautilus pullover 3x5 Pull-ups neutral grip 2x12, wide ..
Back
Nautilus pullover 3x5
Pull-ups neutral grip 2x12, wide grip 8,6
Bent over barbell row 3x7-12
Atlantis pull-down 3x12-14
Atlantis low row machine 3x10-12
MAG close grip pull-down 3x9-10
Chest and calves Standing calf raise 4x12 Flat dumbell pre..
Chest and calves
Standing calf raise 4x12
Flat dumbell press 3x7-10
Atlantis incline press 4x7-23
Pec deck 4x12-15
Shoulders Standing calf raise 3x15 Hammer mts shoulder pre..
Shoulders
Standing calf raise 3x15
Hammer mts shoulder press 3x12-18
Atlantis laterals 3x12-15
Lying cable laterals 3x15-20
High pulley rear delt 3x14-16
Reverse pec deck 3x10-12
