Monday:
Shoulder press: 4x 12,10,8,6
Dumbell lateral raise:4x12,10,8,6
Dumbell reverse flys:4x12,10,8,6
Dumbell shrugs:4x12,10,8,6
Skullcrushers:3x10,8 ,6
One arm cable extension:3x10,8,6
One arm dumbell extension:3x10,8,6
Abs
Tuesday:
Wid e grip lat pull down:4x12,10,8,6
Close grip pull down:4x12,10,8,6
One arm dumbell row:4x12,10,8,6
Bent over barbell row:4x12,10,8,6
Thursday:
Incline dumbell bench press:4x12,10,8,6
Barbell bench press:4x12,10,8,6
Incline dumbell flys:4x12,10,8,6
Cable crossovers:4x12,10,8,6
Incline dumbell curl:3x10,8,6
Preacher curl:3x10,8,6
Standing hammer curl:3x10,8,6
Friday:
Squat:4x12,10, 8,6
Leg press:4x12,10,8,6
Leg extension:4x12,10,8,6
Stiff legged dead lift:4x12,10,8,6
Seated calf raise:3x10,8,8
Standing calf raise:3x15,12,10 |
