Advanced Beginner 2

After 4 weeks of Advanced Beginner 1, I am starting the Advanced Beginner 2.

1) Leg Press for quadriceps
2) Lying Leg Curl for hamstrings
3) Barbell Bench Press for pectorals and triceps
4) Wide-grip Lat Pulldown for latissimus dorsi, trapezius and biceps
5) Lying Tricep Extension (aka Skull Crusher) for triceps
6) Curl for biceps
7) Triceps Pushdown for triceps
8) Reverse Crunch for abdominals and hip flexors
9) Superman for lower back
*10) Shoulder Press for deltoids, triceps and lower trapezius
*11) Cable Upright Row for trapezius, deltoids and biceps

*Add these exercises if you feel ready and have energy left after completing the other exercises.

All 3 sets, Reps : 12, 10, 8
Progress : Increase weights with each set and every week.
Rest : 2 minutes between sets.