A_m_z_i_l_a 
"i want to acheive a great body
nomore extra fat
=]"
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tuesday:
shoulders:
barebell shoulder press front and back,4sets-10-8-6-4
front dumbel raise, 4sets 10-8-6-4
dumbel lateral raise,4sets-10-8-6-4
dumbel shrugs,4sets-10-8-6-4
clean n press,4sets-10-8-6-4
back:
wide grip pull down, 4sets 10-8-6-4
seated cable row,4sets 10-8-6-4
hyper extention,4sets 10-8-6-4
thursday:
chest:
fla t bench press, 5sets 15-10-8-6-4
incline bench,4sets 10-8-6-4
flat dumbel press,4sets 10-8-6-4
dumbel flies, 4sets 10-8-6-4
tricep:
rope pull down,4sets 10-8-6-4
tricep bar push down, 4sets 10-8-6-4
close grip bench press,4sets 10-8-6-4
bicep:
all curl bars,3sets each 8-6-4 |
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