| Jon Harris - B.N.B.F British Champ, U80kg & Overall Champ. WNBF Pro |
3 hard sets per exercise, 8-10 reps per set done to failure. Mon: Back, rear delts, traps Lat pulldowns Incline T-bar row DB bent over row Bent over DB laterals DB shrugs Seated bent over DB shrugs Tue: Chest, shoulders, abs Flat DB press Incline DB press Dips Pec dec flye DB shoulder press Seated side laterals Cable side laterals Crunches Leg raises Thu: Quads, hams Leg press or squat Leg extension Stiff leg deadlift Lying leg curls Fri: Biceps, triceps, calves Seated DB curls Seated hammer curls Concentration curls Cable pushdowns Lying EZ-bar extensions Kickbacks Unilateral standing calf raise |