[Beniamin Raul Rus]

PPL/REST/UL/REST -REPEAT-

PUSH /

1)PEC DECK
2 sets (top and back off set)

2) INCLINE DUMBELL PRESS
2 sets ( top and back off set)

3) DIPS
2 sets ( top and back off set)

4)Smith machine shoulder press
2 sets ( top and back off set)

5) Crucifix raises
3 sets of 8-15

6) Single arm cable Lateral raise
3 sets of 8-15

7) Any Triceps extension
3 sets of 8-15

8) Incline Dumbells skull crushers
3 sets of 8-15

PULL/

1)PULLOVER ROPE/BAR
2 sets (top set back off )

2)Upper back lat pulldown
2 sets (top set back off)

3)Bent over row T-bar
2 sets (top and back off)

4)Lat focused row variation (single arm)
2 sets (top set and back off )

5)Lat focused pulldown variation (single arm)
2 sets (top and back off)

6)Reverse flyes/ pec deck
3 sets of 8-15

7)Single arm Dumbell preacher curl
3 sets of 8-15

8)Cable curls ( face away )
3 sets of 8-15

LEGS A/

1)Seated ham curl
2 sets (top and back off)

2)Lying leg curl
2 sets (top and back off)

3)Cybex Hack squat
2 sets (top and back off)

4)Leg press 45•
2 sets (top and back off)

5)Leg extension
2 sets (top and back off)

6)Calf raises/ toe press
4 sets of 10-20 reps

REST/

UPPER/

1)assisted Pull ups
2 sets (top and back off)

2)T-bar row machine
2 sets (top and back off)

3)Mid back Cable row
2 sets (top and back off)

4)incline chest press Cybex
2 sets (top and back off)

5)Flat chest press
2 sets (top and back off)

6)side raises machine
2 sets (top and back off)

7)Single arm cable curl
3 sets 8-12 reps/ 12-15 reps/ 15-20 reps

8) smith close grip press (triceps)
3 sets 12-15 reps/8-12 reps/15-20 reps

LEGS B/

1)Lying ham curl
2 sets ( top and back off)

2)SLDL
2 sets (top and back off)

3)Seated ham curl
2 sets (top and back off)

4)Smith machine Split squat
2 sets (top and back off)

5)leg extension
2 sets (top and back off)

6)stack loaded leg press
2 sets of 20-25 reps

7) adductors machine
2 sets (top and back off)

8)Calf raises variation
3-4 sets 10-20 reps

TOP AND BACK OFF SETS are in general 6-10 reps and 10-15 reps and for the UPPER session and legs B slightly higher, 8-12 and 12-15

[Beniamin Raul Rus]

Or its more the stress levels which have increased a lot lately from general life*