lulubee 
"Lose BF and get defined abs"
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Day 1-Chest/biceps
45 minutes of cardio
Chest
Incline bench press 4 sets/12 reps
Flat Bench Press 3 sets/12 reps
Incline fly's 3 sets/12 reps
Biceps
Seated dumbell curls 4 sets/12 reps
Standing barbell curls 3 sets/12 reps
Cable Pull-in 3 sets/12 reps
Day 2- Hams/Shoulders
30 minutes of cardio
Hams
Leg curl 4 sets/12 reps
Adductor 12 sets/12 reps
Stiff Leg Deadlifts w/ shrugs 3 sets/12 reps
Shoulders
Upright row 4 sets/12 reps
Barbell front raises 3 sets/12 reps
Shoulder presses 3 sets/12 reps
Day 3- Back/Triceps
45 minutes of cardio
Back
Pull-ups 4 sets/12 reps
Seated cable row 3 sets/12 reps
Pull-ins 3 sets/12 reps
Triceps
Overhead seated cable extensions 4 sets/12 reps
Close grip presses 3 sets/12 reps
Overhead lying barbell ext. 3 sets/12 reps
Day 4- Quads/Calves/Abs
30 minutes of cardio
Quads
Barbell squats 4 sets/12 reps
Leg ext. 3 sets/12 reps
Leg Presses 3 sets/12 reps
dumbell alternation lunges 2 sets/12 reps
Calves
Stanting calf raises 4 sets/12 reps
Seated calf raises 3 sets/12 reps
Abs
Crunches (ball or bench) 4 sets/15 reps
Standing leg raises 4 sets/15 reps |
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