PNEUMA TRAINING
upper 1 - push / pull
(chest) Low Inc DB Press 2 x 5-9
(shoulders) 45 Smith Press 2 x 5-9
(triceps) Dips 2 x 5-9
(fly variation) Pec dec 1 x RP
(lats) Machine Pulldown 2 x 13-17
(thickness) BB Row 2 x 13-17
na. (focus) Natural Cable Low Row 1 x 13-17
na. (focus) Pull Ups 1 x 13-17
(shoulders) Standing Cuff Side Raises 2 x 10-15
(triceps) Close-Grip Push Up 2 x 10-15
(biceps) Seated DB Alternating Curls 2 x 10-15
(rear delts) Reverse Pec Dec 2 x 10-15
(abs - 3 sets) Swiss Ball Crunch 3 x 10-15
upper 2 - pull / push
(lats) Chin Ups 2 x 5-9
(thickness) BB RDL 2 x 5-9
(focus) Netural Pulldown 5-9, 10-15
(focus) Mid Back Row 1 x RP
(shoulders) Machine Press 2 x 13-17
(chest) Machine Press 2 x 13-17
na. (triceps) Dips 1 x 13-17
na. (fly variation) Seated Cable Fly 1 x 13-17
(shoulders) Standing Cuff Side Raises 2 x 10-15
(triceps) Tricep Rope Pushdown 2 x 10-15
(biceps) Standing EZ Curls 2 x 10-15
(rear delts) Reverse Cable Fly 2 x 10-15
(abs - 3 sets) Machine Crunch 3 x 10-15
lower 1
(calves - 3 sets) Standing calf raises 3 x 10-12
(warm up) Walking lunges 2 x 30
(hams - 2 sets) Lying hamstring curl 5-9, 10-15
(adductors - 2 sets) Adductors 5-9, 10-15
(quad compound - 2 sets) Back Squats, full depth 10-15, 5-9
(quad compound - 2 sets) Leg Press 2 x 10-15
na. (quad compound, single leg - 1 set) Split Squat RP
(posterior chain - 2 sets) BB Glute Bridge 2 x 10-15
(hams - 2 sets) 2 x GHR 8-12
(abs - 3 sets) Hanging Leg Raises 3 x 10-15
lower 2
(calves - 3 sets) Seated calf raises 3 x 10-12
(warm up) Walking lunges 2 x 30
(hams - 2 sets) Seated Hamstring curl 5-9, 10-15
(adductors - 2 sets) Adductors 5-9, 10-15
(quad compound - 2 sets) Front Squat 10-15, 5-9
(quad compound - 2 sets) Reverse Lunge 5-9, 10-15
na. (quad compound, single leg - 1 set) Leg Press RP
(posterior chain - 2 sets) Single Leg Hip Thrust 2 x 10-15
(hams - 2 sets) Lying Leg Curls 2 x 5-9, 10-15
(abs - 3 sets) Floor Work 3 x 10-15