Wednesday, 18 July 2018

Workouts

Monday (Back and Bicep)

For back

1. Pull Ups ( 3x10)

2. Lattice Pull Down (4x12)

3. Pullover (4x12)

4. Standing Lattice push down (3x12)

For bicep

1. Preacher curl (3x12)

2. Hammer curl (3x12)

3. Barbell Bicep Curl (4x12)

Tuesday (Chest and Tricep)

For chest

1. Inclined bench presses (3x12)

2. Flat dumbbell presses (3x12)

3. Inclined Dumbbell flys (3x12)

For triceps

1. Triceps pushdowns ( 4x12)

2. over the head dumbbell raises (3x12)

3. dumbbell skull crusher (3x12)

Friday (Leg and Shoulder)

For leg

1. wide leg squats on smith machine (4x12)

2. leg press (4x12)

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3. stiff legged deadlift for hamstrings (4x12)

For shoulder

1. Dumbbell front raises (3x12)

2. dumbbell side raises (3x12)

3. shrugs (4x12)

Thursday (Back and Bicep)

For back

1. dumbbell row (3x10)

2. Bent over barbell row (3x10)

3. deadlift (3x12)

4. Hyperextension (4x12)

For Biceps

1. Barbell curl (4x20)

2. Sitting dumbbell biceps curl (3x10)

Friday (Chest and tricep)

For chest

1. push ups as much possible

2. inclined barbell bench press(3x10)

3. flat dumbbell presses (3x10)

4. cable crossover (6x10)

For tricep

1. dips as much possible

2. tricep pushdown (4x10)

3. over the head dumbbell raises (3x10)

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Saturday (Leg and Shoulder)

For leg

1. Lying leg curls (4x15)

2. Hip thrust (4x12)

3. Free Squats (4x12)

4. Calves raises (3x30)

For shoulder

1. Bent over side raises (3x10)

2. face pulls (3x10)

3. reverse butterfly (3x10)

4. shrugs (3x10)