Don’t be boring

Primeiro Nome

Phil

Me Descreveria Como

Chest, Triceps, Shoulders

Warm Up - 10mins
(Elliptical)

Chest Press 15 p 25-8
12 reps (3 sets)

Shoulder Press 15 p
12 reps (3 sets)

Tricep Extensions 20p
12reps (3 sets)

Chest Fly’s 15 p
12 reps (3 sets)

T Raises
12 reps (3 sets)

Overhead Tricep Extension
12 reps (3 sets)



Leg Day

Warm Up - 10 mins
(Treadmill or Stairmaster)

Seated Leg Press
12 reps (3 sets)

Smith Machine Squats
12 reps (3 sets)

Forward Lunges
10 each leg (3 sets)

Seated Leg Extension
12 reps (3 sets)

Hamstring Curls
12 reps (3 sets)

Calf Raises
12 reps (3 sets)




Back & Bicep

Warm Up - 10mins
(Treadmill or Elliptical)

Pull Ups or Assisted Pull Ups 100/80
3 sets til failure

Lat Pulldown 70/80
12 reps (3 sets)

Seated Rows 27.5 /35
12 reps (3 sets)

Pushups 20
3 sets til failure

Bicep Curls 15/10
12 reps (3 sets)

Hammer Curls 15/10
12 reps (3 sets)

Signo

Sagitário

Meu Tipo de Corpo:

Mediano

Minha Altura:

1.83 m

Minha Etnia:

Afro-americana