Evening Exercise Program

PLEASE NOTE THE CHANGES. I've added Leg Extensions to the routine. I've worked with this routine for some time and have concluded that it would be better to cut the sets to 30 secs each - which should give enough time for 6, 8, or 12 reps depending on weight amounts [more weight means less reps required - and what your goals are]. PLEASE DO NOT CUT THE REST TIMES.) The program uses machine weights. It is designed for those who have the Weider C4800 system, but can be used with any machine weight system, even the Bowflex type. When I do this program I add another plate for each set (Example: 3 plates, 4 plates, 5 plates)

Exercises

Set 1: 1 ronde

Leg Press

30 seconden

Rest

1 minuut

Leg Press

30 seconden

Rest

1 minuut

Leg Press

30 seconden

Rest

1 minuut

Set 2: 1 ronde

Right Oblique Crunch

30 seconden

Rest

1 minuut

Right Oblique Crunch

30 seconden

Rest

1 minuut

Right Oblique Crunch

30 seconden

Rest

1 minuut

Set 3: 1 ronde

Ab Crunch

30 seconden

Rest

1 minuut

Ab Crunch

30 seconden

Rest

1 minuut

Ab Crunch

30 seconden

Rest

1 minuut

Set 4: 1 ronde

Left Oblique Crunch

30 seconden

Rest

1 minuut

Left Oblique Crunch

30 seconden

Rest

1 minuut

Left Oblique Exercise

30 seconden

Rest

1 minuut

Set 5: 1 ronde

Bench Press

30 seconden

Rest

1 minuut

Bench Press

30 seconden

Rest

1 minuut

Bench Press

30 seconden

Rest

1 minuut

Leg Extensions

30 seconden

Rest

1 minuut

Leg Extensions

30 seconden

Rest

1 minuut

Leg Extensions

30 seconden

Rest

1 minuut

Set 6: 1 ronde

Overhead Lat Pull Down

30 seconden

Rest

1 minuut

Overhead Lat Pull Down

30 seconden

Rest

1 minuut

Overhead Lat Pull Down

30 seconden

Rest

1 minuut

Set 7: 1 ronde

Behind Head Lat Pull Down

30 seconden

Rest

1 minuut

Behind Head Lat Pull Down

30 seconden

Rest

1 minuut

Behind Head Lat Pull Down

30 seconden

Rest

1 minuut

Set 8: 1 ronde

Preacher Curl

30 seconden

Rest

1 minuut

Preacher Curl

30 seconden

Rest

1 minuut

Preacher Curl

30 seconden

Rest

1 minuut

Set 9: 1 ronde

Standing Row

30 seconden

Rest

1 minuut

Standing Row

30 seconden

Rest

1 minuut

Standing Row

30 seconden

Rest

1 minuut

Set 10: 1 ronde

Upright Row

30 seconden

Rest

1 minuut

Upright Row

30 seconden

Rest

1 minuut

Upright Row

30 seconden

Rest

1 minuut

Set 11: 1 ronde

Biceps Curls

30 seconden

Rest

1 minuut

Biceps Curl

30 seconden

Rest

1 minuut

Biceps Curl

30 seconden

Rest

1 minuut

Set 12: 1 ronde

Standing Tricep Lat Pull Down

30 seconden

Rest

1 minuut

Standing Tricep Lat Pull Down

30 seconden

Rest

1 minuut

Standing Tricep Lat Pull Down

30 seconden

Rest

1 minuut

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