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Steve Holt's UD2  Routine

 

 

 

 

Day 1 - Wed - Depletion

 

1 - Back/Chest/Delts

 

chest

Incline DB Press

3x15 @50

back

Seated Row Medium Grip

6x15 @100

chest

Chest Dips

3x15 BW

delts

DB Side Lateral Raise

6x15 @25

chest

Machine Chest Press

6x15

back

Lat PD Machine

6x15 @100

delts

Shoulder Press Machine

6x15

Total Chest 12

 

Total Back 12

 

Total Delts 12

 

 

 

 

Day 2- Thu - Depletion

 

2: Legs/Arms/Abs

 

quads

Leg Ext Unilateral

6x15 @ 30

quads

Leg Ext Bilateral

3x15 @ 70

quads

Leg Press

3x15 @ 2pl

hams

Leg Curl

6x15 @ 45

calf

Straight Calves Machine

9x15 @

calf

Seated Calves

3x15 @ 25

bicep

Seated Bicep Curls -OR- Drag Curls

5x15 @ 25 -OR- 60

tricep

Tricep Rope Pressdowns

5x15 @ 60?

hams

Leg Curl

6x15 @ 45

bicep

Facedown  Bicep Curls -OR- Preachers

3x15 @  25 -OR- 20

tricep

Tricep Across-the-face DB Ext

3x15 @ 20

 

 

 

Total Quads 12

 

Total Hams 12

 

Total Calves 12

 

Total Biceps 8

 

Total Triceps 8