archangelx3 
"I want to gain another 10kg"
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Monday: chest and back: three sets of each
Chest:
Bench press: 15 Reps
Dumbbell press: 15 Reps
Dumbbell Flies: 15 reps
Back:
Seated rows: 15 Reps
Pull downs: 15 Reps
Back Rows: 15 Reps
Tuesday: Legs: Three sets of each
Quads and hamstrings:
Squats: 15 Reps
Lunges: 15 Reps
Leg lifts: 15 Reps
Leg Curls: 15 Reps
Calves:
Calve Raises (seated and standing) 15 x3 reps per exercise
Wednesday: Arms: Three sets of each
Biceps:
Concentration curls: 15 Reps
Seated Bicep Curls: 15 Reps
Hammer curls: 15 Reps
Standing barbell curls: 15 Reps
Triceps:
Dips: 15 Reps
Tricep kickbacks: 15 Reps
Tricep Cable Pull downs: 15 Reps
Forearms:
Forearm curls: 15x3
Thursday: Shoulders and Abs: Three sets of each
Shoulders:
Behind neck presses: 15 Reps
Side lateral Raises: 15 Reps
Shrugs: 15 Reps
Abs:
Weighted Crunches: to Fatigue
Weighted leg raises: to Fatigue
Side crunches: to Fatigue
Friday: Cardiovascular:
30 minutes stationary bike/
30 minutes treadmill |
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