Monday: Bench & Triceps
Pushups – 15- 20 reps each
Bench - 15,12,10,10 Reps
Incline - 15,12,10 Reps
Fly’s machine – 15,12,10 Reps
Bench Pullovers – 15,12,10 Reps
Triceps Pushdowns - 20,15,12,10 Reps
Bar triceps - 15,12,10 Reps
Tricep Dumbbell Kickback 15,12,10,8
Cardio 30-45 MIN
Tuesday: Back & Biceps
Wide Grip Seated Rows – 15,12,10 Reps
Pulldowns - 15,12,10 Reps
Close Grip Seated Rows – 15,12,10 Reps
Back with bar 15,12,10 Reps
Back cable 15,12,10 reps
One Arm Rows – 15,12,10 Reps
Barbell Curls - 15,12,10 Reps
Preacher Curls - 15,12,10 Reps
Incline Curls – 15,12,10 Reps
Hammer – 15,12,10 Reps
Cardio 30 min
Wednesday: Shoulder & Tarps & Wrist & ABS
Shoulder with dubmel 15,12,10 reps
Incline Rear Laterals – 20,15,12,10 Reps
Arnold Presses – 15,12,10,8 Reps
One hand shoulder 15,12,10 reps
Upright Rows with the bar up and down – 15,12,10 Reps
Tarps 20,15,10,8 reps with dumbbell
Tarps 20,15,12,10 reps with machine
Wrist with machine – 20,15,10,8 Reps
Wrist Curl with bar- 15,15,12,10 Reps
Reverse Barbell 15,15,12,10 Reps
Cardio 30 – 45 MIN
Thursday:
Leg Extension 15,12,10,8 Reps
Lying Leg Curls 15,12,10,8 reps
Barbell Squat – 15,12,10 Reps
Dumbbell Lunges – 20,15,12,10 Reps
Calf Press On The Leg Press Machine20,12,10,8
Seated Calf Raise – 20,15,12,10 Reps
Cardio 30 min
Friday: all body general
sat.: off
sunday:off
repeat!! |
