THAILAND

ONE - PUSH / PULL

Low Inc DB Press 5-9

45 Smith Press 5-9

Dips 5-9

Standing Cuff Side Raises 2 x 8-15+

UH Machine Pulldown (lats) 5-9

BB Row (thickness) 5-9

Dead Stop Skull Crushers 2 x 8-15+

Seated DB Alternating Curls 2 x 8-15+

TWO - LEGS

Standing calf raises 3 x 15-20

Walking lunges 2 x 30 (warm up)

Lying hamstring curl 12-15

Back Squats, full depth 12-15

Single Leg Press 12-15

Leg extension 12-15

Seated Leg Curls 12-15

Adductors 12-15

Abdominals

Hanging leg raises 2 x 10-15

THREE - Pull / PUsh

Chin Ups (lats) 5-9

RDL (thickness) 5-9

Flat Plate Machine Press 5-9

Machine Shoulder Press 5-9

CG Bench 5-9

Standing Cuff Side Raises 2 x 8-15+

Tricep Extension 2 x 8-15+

Standing EZ Curls 2 x 8-15+

FOUR - LEGS

Standing calf raises 3 x 15-20

Walking lunges 2 x 30 (warm up)

Seated hamstring curl 12-15

Leg Press 12-15

Reverse Lunges 12-15

Leg extension 12-15

Lying Leg Curls 12-15

Adductors 12-15

Abdominals

Floor Work 3 x rounds 10 reps each