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FILES.
    PROGRAMMES.
    CREATE YOUR OWN PROGRAMME.
    Change it,
    Print it,
    Send it to your friends.
    PROGRAMME II - DAY 2
    SHOULDERS - LEGS.
    THIGHS.

    Squat, heels on the ground.     		Barbell squat without wedge.
    2 x 15, 1 x 10, 1 x 8.
    Strictly prohibited for beginners!
    Click on the images to
    display the demonstrations.
    THIGHS.

    Thigh press.     		Thigh press.
    1 x 15, 3 x 10.
    THIGHS.
    Hack Squat.     		Hack Squat.
    1 x 12, 1x 10, 1x 8.
    CALVES.
    Calf press.     		Seated Calf.

    3 x 12
    DEADLIFT.
    Deadlift.     		Deadlift.
    2 x 15, 1 x 6 reps.
    Strictly prohibited for beginners!
    SHOULDERS.
    Shoulders on the Smith machine.     		Smith machine behind the neck press.

    2 x 20, 2 x 6 repetitions.
    SHOULDERS.
    Front raises.     		Lying one-arm lateral raise.
    3 x 12.
    SHOULDERS.
    Standing rowing.     		Standing rowing: 2 x 10, 1 x 6

    I perform this exercise in super-sets with the next one.
    SHOULDERS.
    Front raises.     		Front raise with pulley.
    3 x 12.
    SHOULDERS.
    Front raises.     		One-arm front raise.
    3 x 10.

    Printer-friendly - Modifiable.
    See the principle: Programme sheet.

    DAY 2