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Week 15

Week 16

Rear Delt Fly (Cable)

Pec Deck (Machine)

Wide Grip Lat Pulldown

Incline Bench Press (Barbell)

Seated Row (Machine)

Overhead Tricep Extension (Cable)

Standing Pullover (Cable)

Tricep Extension (Machine)

Kelso Shrug

Shoulder Press (Machine)

Lateral Raise (Machine)

Face Pull

Bicep Curl (Machine)

UPPER

Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

45° Roman Chair Extension

Hip Thrust (Machine)

Seated Calf Raise

Leg Extension

Hanging Leg Raise

Abs Crunch (Machine)

LOWER

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