FM 10 Calves, Triceps, Lats, Back, Delts and Abs.

Plan created for Dan's final week to Dundee.

1

Calf Press

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

To failure

To failure

To failure

Rep information

Light slow full extension turn toes

3

Cable One Arm Tricep Extension

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

To failure

To failure

To failure

Rep information

Slow and heavy

5

Wide-Grip Lat Pulldown

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Follow instructions below.

To failure

To failure

To failure

7

Reverse Flyes

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

To failure

To failure

To failure

Rep information

Follow instructions below.

9

Ab Crunch Machine

Warm up sets =

0 Warm up sets

Working sets = 

2 Working sets

Rep information

Follow instructions below.

To failure

To failure

2

Seated Calf Raise

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

To failure

To failure

To failure

Rep information

Plates on legs

4

Decline Close-Grip Bench To Skull Crusher

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

Rep information

Same weight get 100

25 Reps

25 Reps

25 Reps

25 Reps

6

Wide-Grip Pulldown Behind The Neck

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Full squeeze at bottom

To failure

To failure

To failure

8

Side Lateral Raise

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

25 Reps

15 Reps

10 Reps

Rep information

Follow instructions below.

10

Dumbbell Side Bend

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Oblique bend

To failure

To failure

To failure

+971566930319

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