Monday- Chest and Shoulders
Flat Bench Barbell-10,8,6,4
Weighted Dips-10,8,6,4
Incline Bench-10,8,6,4
Seated Military Press Dumbbells-10,8,6,4
Wide Grip Upright Rows-8,6,4
Tues-Back and Abs
Assisted Chins-20
Barbell Bentover rows-10,8,6,4
Pulldowns-10,8,6,4
Close grip Pulldowns-10,8,6,4
Deadlifts-8,6,4
Cable Crunches-12-3sets
Thur-Legs
Bodyweight Squats-25
Squats-10,8,6,4,3
Leg Presses-10,8,6,4,3
Hack Squats-10,8,6,4
Standing Calf-10-3sets
Seated Calf-10-3sets
Fri-Tris and Bis and Abs
Close Grip Bench-10,8,6,4
Dips-10,8,6,4
Barbell Curl-8,6,4
Smith Machine Curl-8,6,4
Weighted roman chair- 15-3sets |
