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- Bench press
-barbell curl
-cheese cake factory

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Chest workouts

Push-ups X30

Flat bench press X10
Cable pull ups X10
Inclined dumbbell presses X12
Cable flies X12

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Legs
Barbell Squat. 4 sets, 4-6 reps.
Dumbbell Lunges. 4 sets, 12 reps each leg.
Leg Press. 3 sets, 12-15 reps.
Lying Leg Curls. 3 sets, 12 reps.
Leg Extensions. 3 sets, 20 reps.
Standing Calf Raises. 4 sets, 12 reps.

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Nicolas "the best trainer in the league" Bradley

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Nicolas "the best trainer in the league" Bradley

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The workout that we will be doing today is chest

CARDIOOO!!!
5 mins- walk,run,walk
(Good speed for you)

CHEST workout
(Light but effect weight for you)
Dumbbell chest press 3x12
Machine flys 3x12
Incline dumbbell press 3x12
Push-ups 3x12

BENCH PRESS!!!!!
Close grip bench press 2x 7
Regular press 2x 7
(weight that's a s challenging)

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LEG DAY:
-Smith machine squat
Superset w/
-Lunges
-Cable Kickbacks
-DB deadlift
-Leg extension
-Leg curl
-Adductor machine
-Abductor machine

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CHEST AND TRICEPS
Warm Up-
15 push ups
3 sets

Cable flies
3 sets 8-12 reps
"Scoop" cable flies
3 sets 8-12 reps

Flat bench press
3 sets 8-12 reps

DB press
3 sets 8-12 reps

Tricep press down
3 sets 8-12 reps

Close grip bench
4 sets 15 reps lightweight

Finisher
Medicine ball push ups

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Arm Workout
> Triceps Kickbacks (3 sets)
> Bicep Curls (3 sets)
> Bar Dips
> WTSST Chin-ups
> Tricep Extensions (2 sets)
> Bicep Hammer Curls (2 sets)

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Back attack

-overhand pulldowns  4x15
-overhand BB row 6x10
-row machine neutral grip 5x12
-underhand pull down 5x12

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Arms

Tricep rope pull downs 4 sets of 12-15

Bicep cable curl 4 sets of 12-15

SS with controlled hammer curls 12 reps

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Leg Workout

Warm up:
2 sets
20 jumping jacks
10 leg raises
Lunge
30 second plank

Leg Press 3x10
Leg extension 3x10
Leg curl 3x10

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Okay today is lower body day.

Squats (70% of your 1rpm)
4x8

Deadlifts (75% of your 1rpm)
3x6

Leg curls 3x12

Leg extensions 3x12

Cool down with stretches and light cardio

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We will be training legs and core

Squats
4sets/10reps
Leg press
4/10
Bosu squat
4/10
Leg extension
4/10
Seated leg curl
4/10

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butt

Squats 10x3
Glute machine 10x3
Romanian deadlift 8x3
Bridge 15x3
Lunges 10x3

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Today's training session is going to target legs
- We'll start by warming up on the stair climber, 5 minutes with a 30 second break after 2min 30 seconds
- We're then going straight to squats. A comfortabe weight will be configured then squatted for 5 sets 10 squats each
-leg extensions are an excellent follow up. These are going to burn the quads at an exponential rate. 5 x 15 short breaks in between
- Calf raises will follow. 5 x 15. This will allow the quads to cool off before our next excercize
- Leg press is next,  10x3
-lunges until failure each set
-Back onto the stair climber for another 5 minutes