Sunday - Chest, Bis
Incline DB bench 8, 8, 8, 8
Flat DB bench 8, 8, 8, 8
Decline DB 8, 8, 8, 8
Incline bench reverse BB curl 8, 8, 8, 8
Seated DB curls 8, 8, 8, 8
BB curl 8, 8, 8
Spider curls 8, 8, 8
Monday - Back, Tris, Abs
Assisted Wide grip Pullup 10, 10, 10, 10
Close Grip Lat Pulldown 8, 8, 8, 8
Deadlift 8, 8, 8
Machine Rows 8, 8, 8
Lying Triceps DB extension 8, 8, 8, 8
Sitting Dumbell Exrtension 8, 8, 8, 8
Rope Pulldown 8, 8, 8, 8
Weighted Double Crunch Machine 10, 10, 10
Hanging Leg raises 15, 15, 15
Assisted forced Negative Situps 20, 20, 20
Wednesday - Delts, Traps, Forearms
Bent over Lateral Raise
Friday - Legs, Abs |
