BA 4 Week Lean Program (Day 15)
Day 15: Back & Biceps Workout (AM)
|
Exercise |
Sets |
Reps |
Notes |
|
Machine High Rows |
1 |
10 |
|
|
|
1 |
10/10 |
|
|
1 |
10/20/10 |
|
|
|
Reverse-Grip Lat Pulldowns |
|
10 |
|
|
|
1 |
10/10 |
|
|
1 |
10/20/10 |
|
|
|
Machine Rows |
1 |
10 |
|
|
|
1 |
10/10 |
|
|
1 |
10/20/10 |
|
|
|
Hyperextensions |
1 |
10 |
|
|
|
1 |
10/10 |
|
|
|
1 |
10/20/10 |
|
|
Machine Preacher Curls |
1 |
10 |
|
|
|
1 |
10/10 |
|
|
|
1 |
10/20/10 |
|
|
Barbell Curls |
1 |
10 |
|
|
|
1 |
10/10 |
|
|
1 |
10/20/10 |
|
|
|
AM Cardio |
1 |
45 mins |
|
|
Twists |
1 |
300 |
|
Day 15: Calf and Abs Workout (PM)
|
Exercise |
Sets |
Reps |
Notes |
|
Seated Calf Raises |
1 |
10 |
|
|
|
1 |
10/10 |
|
|
1 |
10/20/10 |
|
|
|
Superset with Lying Leg Raises |
3 |
Failure |
|
|
PM Cardio |
1 |
45 mins |
|