MONDAY,WEDNESDAY,FRIDAY- chest,back,legs,abs
CHEST
bench press 5 sets 15 reps 10,8,6,4
incline bench press- 4 sets 10,8,5,4
dumbell flys- 3 sets reps 10,8,6
dips- 3 sets reps 15,10,8
pullovers- 3 sets reps 15,15,15
BACK
chin ups- 4 sets reps 10,10,10,10
close grip chin ups- 4 sets reps 10,10,10,10
t-bar rows- 4 sets reps 15,12,8,6
bent over rows- 4 sets reps 8,12,8,8
LEGS
squats- 5 sets reps 20warm up 10,8,6,4
leg curls- 4 sets reps 20,10,8,6
dead lifts 3 sets reps 10,10,10
donkey calf raises- 4 sets reps 10,10,10,10
standing calf raises- 4 sets reps 15,10,8,8
ABS
bent over twists- 100 reps each side
machine crunches- 4 sets reps 25,25,25,25
TUESDAY,THURSDAY,SATURDAY - shoulders,bis,tris,forarms,abs
SHOULD ERS
military press- 5 sets reps 15,10,8,8,6
laterial raises- 4 sets reps 8,8,8,8
bent over db laterals- sets 4 reps 8,8,8,8
db shrugs- 3 sets reps 10,10,10
BICEPS
standing bb curls- 5 sets reps 15,10,8,6,4
incline db curls- 4 sets reps 8,8,8,8
concentration curls- 3 sets reps 8,8,8
TRICEPS
skull crushers- 4 sets reps 15,10,8,6
press downs- 3 sets reps 8,8,8
one arm pressdowns- 3 sets reps 10,10,10
FOREARMS
wrist curls- 3 sets reps 10,10,10
reverse curls- 3 sets reps 10,10,10
CALFS
seated calf raises- 4 sets reps 10,10,10,10
ABS
seated twists- 100 reps each side
hanging leg raises- 4 sets reps 25,25,25,25
SUNDAY- relax its your off day
This is the same workout Arnold Schwarzenegger did i get great results from it. Try it out and tell me what you think. i also do light cardio everyday 30-45 min. |
