Hamish1987 
"I want to Gain Muscle."
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Day 1: Chest & Back.
Weighted Chin ups: 1 set of 6-12 reps
Bench Press: 1 Set of 6-12 reps, with some forced reps
Cable flys: 1 Set of 6-12 reps
One are row: 1 Set of 6-12 reps
extra: Calf Raises: 1 set of 10-20 reps
Day 2: Legs & Arms
Squats: 1 set of 6-15 Reps
Lying Hamstring curls: 1 Set of 6-15 Reps
Calf Raises: 1 set of 10-20 reps
Barbell Bicep curl: 1 set of 6-15 reps
Tricep Pushdown (t-bar): 1 set of 6-15 reps
Tricep cable kickback: 1 set of 6-15 reps
I also currently teach bodypump 5 Times per week.
(1 hour fullbody workout) |
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