MF HIT Week 4

Get lean - Extended Sets

Incline DB Press 2 x 5
Bench DB Press 2 x 5
Decline DB Press 2 x 5
Low-Cable Crossover 2 x 5
High Cable Crossover 2 x 5

DB Overhead Extension 2 x 5
Cable Pushdown 2 x 5
Reverse-Grip Curl 2 x 5
Barbell Curl 2 x 5
Hammer Curl 2 x 5

Day 2:

Front Squat 3 x 5
Smith Machine Squat 3 x 5
Romanain Deadlift 3 x 5
Lying Leg Curl 3 x 5

Sanding Calf Raise 3 x 20
Seated Calf Raise 3 x 20

Day 3:

DB Front Raise 2 x 5
Upright Row 2 x 5
Barbell Overhead Press 2 x 5
Bent-Over Lateral Raise 2 x 5
DB Lateral Raise 2 x 5

Reverse Crunch 3 x 12
Crunch 3 x 12

Day 4:

Barbell Row 2 x 5
Reverse-Grip Barbell Row 2 x 5
Smith Machine Behind-back shrug 2 x 5
Barbell Shrug Pull-up 2 x 5
Chin 2 x 5
Incline DB Shrug 2 x 5