3 Dayworkout
Day 1 Chest/Back
Bench dumbbells 10,8,6,4
Incline "" 10,8,6,4
Overhead Pull 10,8,6,4
Pull ups to 50
Bent over row 10,8,6,4
Deadlift 10,6,4, failure
Abs
Day 2 Shoulders/Arms
Clean & Press 10,8,6,4
Lateral Raises 10,8,6,4
Upright Rows 10,8,6,4
Push press 10,8,6,4
Standing Barbell curl 10,8,6,4
Sitting dumbbell curl 10,8,6,4
Tricep cable press 10,8,6,4
Bench Dip 10,8,6,4
Fore arm
Abs
Day 3 Legs
Squats 12,10,8,6
Lunges 10,8,6,4
Curls 10,8,6,4
Calvs 10,8,6,4
Straight leg deadlift 10,8,6,4
Goodmorning 10,8,6,4
Day 7 OFF |
