afgan-ali 
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Mon - Chest, front/side delts
3 sets 10-8-6reps increasing weight
Incline bench (2Warm up sets)
Flat Dumbell press
Decline Bench
Pec dec
Front Raises
Milatery Press
Lateral Raises
Tuesday - Upper Back, Traps, rear delts
3 sets 10-8-6reps increasing weight
Bent Over BB rows (2warmup sets)
Wide chinups
Cables Rows
Close Lat pulldowns
Bent over raises
Reverse Pecdec
Bb behind back shrugs
Db shrugs
Wednesday - Rest
Thursday - Arms
3 sets 10-8-6reps increasing weight
Dips - Machine (2 warmup sets)
Skull crusher superset with
Close Grips bench
Press downs
Barbell curls
Hammer Curls
Close grip preacher curls
Friday - Legs, lower back
4 sets 20-15-12-12reps increasing weight
Squats (4warm up set)
Legs Press
Legs Curls
Stiff Legged Deadlifts
Back Extensions
Calf raises
Saturday - Rest
Sunday - Rest |
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