iiiiiiii 
"bulk my upper chest and cut my culves and lower abs some more"
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my program is basically for cutting because that's my basic aim.
i go to the gym 3 times a week.monday+wednesday+friday
day one:chest+biceps+abs+lower back.
day two:all back+triceps+abs+lower back.
day three:all legs+shoulders+abs+lower back.
that's the excercises for each muscle.
-shoulders-
1)front dumbbell raises-3x15, 9 kilos.
2)machine shoulder (military) presses-3x15, 35 kilos.
3)seated bent over rear delt raises-3x15, 4 kilos.
4)side lateral raises-3x15, 7 kilos.
-traps-
1)dumbbell shrugs-4x12, 25 kilos.
2)upright cable rows-3x15, 30 kilos.
-chest-
1)barbell bench presses-medium grip-3x15, 45 kilos.
2)butterflys-3x15, 35 kilos.
3)incline dumbbess flyes-3x15, 13 kilos.
4)incline dumbbess presses-3x15, 13kilos.
5)machine bench presses-3x15, 20kilos.
-biceps-
1)alternate hammer curls-3x15, 3 kilos.
2)burbell curls-3x15, 20 kilos.
3)concetration curls-3x15, 9 kilos.
4)preacher curls-3x15, 20 kilos.
5)dumbbell bicep curls-3x15, 9 kilos.
-triceps-
1)dumbbell one arm tricep extensions-3x15, 8 kilos.
2)reverse grip tricep pushdowns-3x15, 15 kilos.
3)tricep dumbbell kickbacks-3x15, 3 kilos.
-forearms-
1)reverse barbell curls-3x15, 15 kilos.
2)seated one arm dumbbell palms-down-3x15, 5 kilos.
3)seated one arm dumbbell palms-up-5x20, 11 kilos.
4)wrist rollers-3 sets with 3 kilos.
-abs-
1)crunches-4x30.
2)flat bench leg pulls-in-4x40.
3)sit-ups-4x30.
4)dumbb ell side bend-4x30, 16 kilos.
-squads-
1)leg extensions-3x15, 28 kilos.
2)leg press-3x15, 60 kilos.
3)smith machine squat-4x10, 55 kilos.
4)thigh adductor-4x50, 35 kilos.
-lats-
1)wide-grip rear pull-ups-4x10.
2)elevated cable rows-3x15, 35 kilos.
3)v-bar pulldowns-3x15, 35 kilos.
4)wide-grip lat pulldowns-3x15, 35 kilos.
-middle back-
1)one arm dumbbell rows-3x15, 13 kilos.
2)seated cable rows-3x15, 35 kilos.
-lower back-
1)hyper extensions (back extensions)-4x30.
-hamstrings-
1)lying leg curls-3x15, 30kilos.
-calves-
1)calf press on the leg press machine-3x15, 60 kilos.
2)seated calf raise-3x15, 20 kilos. |
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