Monday/ Wednesday/ Friday
Chest
4 sets of barbell bench press of 8-10 reps
4 sets of Barbell Incline Bench Press of 8-10 reps
3 sets of dumbbell flyes of 8-10 reps
3 sets of parallel bar dips of 10 reps
3 sets of pullover of 12 reps
Again
4 sets of chin-ups of 8 reps
4 sets of shut grip chins of 10 reps
4 swts of T bar rows of 12-15 reps
4 sets of bent over barbell rows of 8-12 reps
Thighs
5 sets of squats of 15 reps
4 sets of entrance squats of 8-10 reps
3 sets of hack squats of 10 reps
4 sets of leg curls of 10 reps
4 sets of standing leg curls of 10 reps
3 sets of straight leg useless lifts of 10 reps
Calves
4 sets of donkey calf raises of 10 reps
4 sets of standing calf raises of 10-15 reps
Abdominals
3 sets of crunches of 25 reps
10 sets of bent over twists of 10 reps
3 sets of machine crunches of 25 reps
10 sets of half crunches of 10 reps
Tuesday/Thursday/ Saturday
Shoulders
5 sets of behind the neck presses of 15 reps
4 sets of lateral raises of 8 reps
4 sets of bent over dumbbell laterals of 8 reps
3 sets of dumbbell shrugs of 10 reps
Higher arms
5 sets of standing barbell curls of 10 reps
4 sets of incline dumbbell curls of 8 reps
3 sets of focus of 8 reps
4 sets of mendacity triceps extensions of 10 reps
3 sets of triceps cable press downs of 8 reps
3 sets of 1 arm triceps extensions of 10 reps
Fore-arms
4 sets of barbell wrists curls of 10 reps
3 sets of reverse wrist curls of 10 reps
Calves
4 sets of seated calf raises of 10 reps
Abdominals
4 units of reverse crunches of 25 reps
10 units of seated twists of 10 reps
4 units of vertical bench crunches of 25 reps
Be very constant in your exercise in order that your our bodies readily regulate to the interior development.
– The highest treatment for soreness is to work out on those self same muscle tissue the following days forward.
