chris_vergos 
"Would like to inprove muscles shape and get my shoulers bigger and delt strong"
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Monday Morning
Chest
Incline Press 4 set of 10-12 reps
D/B Flys flat bench or incline 4 set of 10 -12 reps
Flat Bench Press 4 set of 10 -12 reps
Triceps dips 4 set of 10 -12 reps
Triceps Rope Ext 4 sets of 10 -12 reps /Triceps pushdown
Abs
Legs Raies 4 set of 10-12 reps
Crushers
Monday: Afternoon
Shoulders
B/B Shoulders Press 4 sets of 10-12 reps
D/B Shoulders press 4 sets of 10-12 reps
Cable Flyes 4 sets of 10-12 reps
Day two : Tuesday Morning
Back
Lat- Pulldown front: 4 sets of 10-12 reps
Lat-Pulldown close grip : 4 sets of 10 -12 reps
Seated Rower : 4 sets of 10-12 reps
Biceps
B/B Curls 4 sets of 10-12 reps
D/B curls 4 sets of 10-12 reps
Wednesday
Legs
B/B Squrts 4 sets of 10-12 reps
Legs press 4 sets of 10-12 reps
Leg Ext 4 sets of 10-12 reps
Leg curls 4 sets of 10-12 reps
Sented Calf Rasies 4 sets of 10-12 reps
Thursday
Incline Press 4 set of 10-12 reps
D/B Flys flat bench or incline 4 set of 10 -12 reps
Flat Bench Press 4 set of 10 -12 reps
Triceps dips 4 set of 10 -12 reps
Triceps Rope Ext 4 sets of 10 -12 reps /Triceps pushdown
Abs
Legs Raies 4 set of 10-12 reps
Crushers
Friday
Back
Lat- Pulldown front: 4 sets of 10-12 reps
Lat-Pulldown close grip : 4 sets of 10 -12 reps
Seated Rower : 4 sets of 10-12 reps
Biceps
B/B Curls 4 sets of 10-12 reps
D/B curls 4 sets of 10-12 reps |
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