nicky.88 
"To gain mucle and lose body fat."
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(All weight exercises are done with 3 Sets of 15 Reps.)
Monday -
Cardio:
(30 Minutes)
Chest:
Barbell Press
Incline Press
Decline Press
Triceps:
Tricep Pushdown
Scull Crushers
Overhead Extensions
Abs:
Crunches (3 Sets of 50)
Tuesday:
Cardio (45 Minutes)
Wednesday:
Cardio (30 Minutes)
Back:
Lat Pulldown
Reverese Grip Pulldown
Bent Over Row
Biceps:
Barbell Curls
Alternate Dumbell Curls
Calves:
Standing Calf Raises
Thurday:
Cardio (45 Minutes)
Friday:
Cardio (30 Minutes)
Legs:
Quad Extentions
Hamstring Curls
Squats
Shoulders:
Dumbell Shoulder Press
Dumbell Side Raises
Dumbell Rear Raises
Abs:
Leg Raises (3 Sets of 50)
Saturday:
Cardio (30 Minutes)
Sunday:
Cardio (30 Minutes) |
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