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Lift at the Gym

Gym Chest 2

15m

Seated Machine Pec Fly 3x10 (sternal/middle)
Incline Machine Bench Press 3x10 (clavicular/upper)
Decline Bench Press 3x10 (barbell if decline bench press or decline bench with dumbbells) 3x10 (costal/lower)

Up Next in Month 2

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    Lying (or seated) Leg Curl 3x10
    Single Leg Lying (or seated) Leg Curl 3x10/side
    Hip Extension (on back extension or glute ham developer) 3x15

  • Gym Quads 2
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    Hack Squat 3x10
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    Barbell Push Press 3x10
    Single Arm Cable Front Raise 3x10/arm
    Standing Single Arm Rear Delt Cable Row 3x10/arm

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