| Ben Agboke - ANB British Overall & World Champion |
|
DAY 1 CHEST & ARMS Incilne dumbell flyes - 3 sets flat dumbell press - 3 sets dips - 2 sets  dumbell curls -2 sets concentration curls - 2 sets dumbell tricep overhead extensions -2 sets tricep pressdowns - 2 sets DAY 2 LEGS & CALVES All 3 sets, Leg extension 20 reps Squat or leg press Leg extensions compounded with stiff leg deadlifts, 20reps. Calves DAY 3 BACK, SHOULDERS & ABS Chins 3 sets T bar rows-2- 3 sets Dumbell pullover 2-3 sets Deadlifts 2-3 sets Upright rows - 3 sets side lateral raises compounded with bent over raises - 2 sets dumbell press - 2 sets |