shortbuffy 
"I want to Transform My Body."
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Monday-chest and triceps
Chest
Barbell benchpress-4sets 10-8reps,dumbellpress-4sets 10-8reps, incline barbell press-4sets 10reps, incline flyes-4set 10-8reps.
triceps
Straightbar Pushdowns-4sets 10-8reps,Closegrip bench press-4sets 10-8reps,Triceps extensions-4sets 10-8reps.
Tuesday-Legs
Leg press- 5sets 10reps (feet close together),leg press- 5sets 10reps (feet far apart), leg extension- 4sets 10reps, lying leg curls- 4sets 15reps, stiff leg deadlift (smith machine)- 4sets 10reps. (I dont do any squats cause i'm born with a spinal problem called spinabifida)
Wednesday- Back and biceps
Back
Widegrip pulldowns- 4sets 10-8 reps, One-armed dumbell rows- 4 sets 8-10reps, seated rows- 4sets 10reps, behindneck pulldowns- 4sets 10reps
Biceps
Barbellcurls-10sets of 10
Friday-Shoulders
Dumbell press-4sets 10-8reps, barbell press-4sets 10-8reps,
seated side laterals-4sets 10-8reps, bent over side laterals- 4sets 10-8reps. |
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