Professional Documents
Culture Documents
6.abdominal: Weight Weight Weight
6.abdominal: Weight Weight Weight
1.CHEST/ARMS
DB bench press- 3 sets, 8-12 reps
Incline DB bench press - 3 sets, 8-12 reps
DB flyes- 3 sets, 8-12 reps
Seated curls - 3 sets, 8-12 reps
Hammer curls- 3 sets, 8-12 reps
BB close grip ciurl - 3 sets, 8-12 reps
2.SHOULDERS/TRIS
Seated DB extension- 3 sets, 8-12 reps
Dip/Close handed push up- 3 sets, 8-12 reps
Floor press - 3 sets, 8-12 reps
Military bb press - 3 sets, 8-12 reps
Bent over raise - 3 sets, 8-12 reps
Arnold press- 3 sets, 8-12 reps
Set #1
WEIGHT
Set #2
Set #1
20kg
26kg
Set #1
26kg
Set #1
Set #1&2
30kg
40kg
40kg
Set #2
26kg
26kg
Set #2
28kg
THURSDAY
FRIDAY
SATURDAY
26kg
26kg
Set#3
30kg
Set #3
Set #3&4
40kg
40kg
40kg
Set #5
40kg
40kg
40kg
Stability crunch
Twist Crunch
Bent Knee Raise
WEDNESDAY
Set #3
Set #2
6.Abdominal
TUESDAY
Set #3
8/16kg
3.LEGS
MONDAY
WEIGHT
SUNDAY