bashlyn36 
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Monday:
Quads:
Leg extension (about 25 reps) )
Lunges (about 15-20 steps per foot)
Regular / hack squat (about 20 reps)
Hamstrings:
Seated leg curl (about 20 reps)
Lying leg curls (about 20 reps)
Romanian deadlift (about 20 reps)
Calves:
Seated or standing calf raises (about 25 reps)
Wednesday:
Back:
Wide grip lateral pull down behind the neck (about 15 reps)
Wide or narrow grip front lateral pull down (about 15 reps)
Machine row (about 15-20 reps)
Dumbbell row (about 15 reps per side)
Wide grip pull ups (about 15 reps)
Biceps:
EZ-Bar curls (about 12-15 reps)
Concentration curl (about 12-15 reps)
Preacher curl (about 12-15 reps)
Machine bicep curl (about 12-15 reps)
Alternate dumbbell curl (about 12-15 reps)
Rope curl (about 12-15 reps)
T-bar curl (about 12-15 reps)
Abs:
Stability ball (holding a weight) (about 20-25 reps)
Rope crunch (about 20-25 reps)
Hanging leg raise (about 15 reps)
Machine crunches for upper abs or preferably lower & upper abs (about 20-25 reps)
Friday:
Chest:
Incline or straight dumbbell fly (about 15 reps)
Incline or straight dumbbell chest press (about 15 reps)
Machine chest press (about 15 reps)
Incline or straight bench press (about 15-20 reps)
Pullover (about 15 reps)
Cable cross (about 20-25 reps)
Decline push ups (about 20-25 reps)
Triceps:
V-bar or rope press down (about 15 reps)
(One arm) triceps extension (about 15 reps per arm)
Machine triceps dip (about 15 reps)
Saturday:
Shoulders:
Dumbbell or barbell military press (about 15 reps)
Front lateral raises (about 15-20 reps)
Side lateral raises (about 15-20 reps)
Narrow or regular grip machine shoulder press (about 15 reps)
Seated bent over rear delt dumbbell flyes (about 20 reps)
Rear delt machine (about 20 reps) |
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