Monday: Biceps, Shoulders and Back
Biceps
Barbell curls: 4 sets x 12 reps
Preacher curls: 4 sets x 12 reps
Cable curls: 4 sets x 12 reps
Seated alternating dumbbell curls: 4 sets x 12 reps
Shoulders
Military presses: 4 sets x 12 reps
Front dumbbell press: 4 sets x 12 reps
Seated dumbbell press: 4 sets x 12 reps
Back
Deadlifts: 4 sets x 10 reps
T-bar rows: 3 sets x 10 reps
Barbell rows: 3 sets x 12 reps
One-arm dumbbell rows: 3 sets x 12 reps
Tuesday
Legs
Lunges: 2 sets – 100 yards
Squats: 6 sets x 12 reps
Leg presses: 4 sets x 12 reps
Stiff-leg deadlifts: 4 sets x 12 reps
Wednesday: Chest and Triceps
Chest
Bench press: 5 sets x 15 reps
Incline barbell press: 3 sets x 15 reps
Flat bench dumbbell press: 3 sets x 12 reps
Flat bench flyes: 4 sets x 12 reps
Triceps
Seated cambered-bar extensions: 3 sets x 12 reps
Seated dumbbell extensions: 4 sets x 12 reps
Close-grip bench press: 4 sets x 12 reps
Thrusday: Shoulders, Biceps and Back
Shoulders
Seated dumbbell press: 4 sets x 12 reps
Front lateral dumbbell raises: 3 sets x 15 reps
Machine raises: 3 sets x 15 reps
Biceps
Incline alternating dumbbell curls: 4 sets x 12 reps
Machine curls: 3 sets x 12 reps
Standing cable curls: 4 sets x 12 reps
Back
Barbell rows: 5 sets x 10 reps
Low Pulley Rows: 4 sets x 12 reps
Lat machine pulldowns: 3 sets x 12 reps
Front lat pulldowns: 3 sets x 12 reps
Friday
Legs
Leg extensions: 4 sets x 30 reps
Front squats: 4 sets x 15 reps
Hack squats: 3 sets x 12 reps
Standing leg curls: 3 sets x 15 reps
Lying leg curls: 4 sets x 12 reps
Saturday: Chest, Triceps and Calves
Chest
Incline dumbbell press: 4 sets x 12 reps
Decline barbell press: 3 sets x 12 reps
Incline dumbbell flyes: 3 sets x 12 reps
Decline dumbbell press: 3 sets x 12 reps
Triceps
Skullcrushers: 4 sets x 12 reps
Machine pressdown dips: 4 sets x 12 reps
Seated tricep extensions: 4 sets x 12 reps
Calves
Donkey raises: 4 sets x 12 reps
Seated raises: 4 sets x 12 reps
Crunches: 3 sets – failure
Abs four times in a week.
Sunday
Rest
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