MONDAY
Chest and Triceps
CHEST
Incline Dumbell Press: 4 sets, 10,10,8,8
Flat Bench Dumbell Press: 4 sets, 10,10,8,8
Decline Dumbell Press: 4 sets, 10,10,8,8
Incline Flyes: 4 sets, 10,10,8,8
TRICEPS
Tricep Pushdowns-rope: 4 sets, 12,10,8,8
Close Grip Benchpress: 4 sets, 10,10,8,8
Sitting Dumbell Skullcrushers: 4 sets, 10,10,8,8
Weighted Dips: 4 sets, 10,10,10,10
CORE
WEDNESDAY
Back and Biceps
BACK
Wide Grip Lat Pulldowns, 4 sets, 10,10,8,8
Laying T-Bar Row, 4 sets, 10,10,8,8
Bent Over Barbell Rows, 4 sets, 10,10,8,8
Deadlifts, 4 sets, 12,12,10,10
BICEPS
Seated Dumbell Curls, 4 sets, 10,10,10,8
Standing Barbell Curls, 4 sets, 10,10,8,8
Preacher Curls, 4 sets, 10,10,8,8
Hammer Curls, 4 sets, 10,10,8,8
CORE
FRIDAY
Legs,Shoulders and Traps
LEGS
Seated Calf Raises: 4 sets, 12,12,12,12
Standing Calf Raises: 4 sets, 12,12,12,12
Calf Press: 4 sets, 12,12,12,12
Leg Extensions: 4 sets, 12,12,12,12
Laying Leg Curls: 4 sets, 12,12,12,12
Leg Press: 4 sets, 12,12,12,12
Squats: 4 sets, 12,12,12,12
SHOULDERS
Dumbell Shoulder Press: 4 sets, 10,10,8,8
Front Dumbell Raises: 4 sets, 10,10,10,10
Side Lateral Raises: 4 sets 10,10,10,10
Overhead Press: 4 sets, 10,10,8,8
TRAPS
Barbell Shrugs Alternate Grip: 8 sets, 10 X8
Upright Rows: 4 sets, 10,10,10,8
Barbell Shrugs Alternate Grip Behind Back: 4 sets, 10,10,10,10
CORE |
