champ16 
"I want to Lose Fat."
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Monday - Chest
Flat bench barbell press 4 x 6-10
Incline dummbell press 4 x 6-10
Decline dummbell superset with dummbell pullovers 4 x 6-10
Flat bench dummbell flys 4 x 10-12
Tuesday - Legs
Leg extensions 4 x 10-15
Squat 4 x 6-10
hack squat 4 x 6-10
Lunges 4 x 10-12
Stiff leg deadlifts 4 x 6-10
Hamstring curls 4 x 8-12
Wednesday - Shoulders
Overhead dummbell press 4 x 6-10
Seated side laterals 4 x 10-12
Bent over laterals 4 x 10-12
Upright rows 4 x 10-12
Shrugs 4 x 6-10
Thursday - Back
Lat pulls 4 x 8-12
Barbell rows 4 x 8-10
T-bar rows 4 x 8-10
Deadlifts 4 x 6-10
Friday - arms
Barbell curls 4 x 6-12
Seated dummbell curls 4 x 8-10
Hammer curls 4 x 8-10
Dips 4 x 8-15
Overhead triceps extension with chamber bar 4 x 8-10
Triceps pushdowns with cable 4 x 8-10 |
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