Monday/ Wednesday/ Friday
Chest
4 units of barbell bench press of 8-10 reps
4 units of Barbell Incline Bench Press of 8-10 reps
3 units of dumbbell flyes of 8-10 reps
3 units of parallel bar dips of 10 reps
3 units of pullover of 12 reps
Again
4 units of chin-ups of 8 reps
4 units of shut grip chins of 10 reps
4 units of T bar rows of 12-15 reps
4 units of bent over barbell rows of 8-12 reps
Thighs
5 units of squats of 15 reps
4 units of entrance squats of 8-10 reps
3 units of hack squats of 10 reps
4 units of leg curls of 10 reps
4 units of standing leg curls of 10 reps
3 units of straight leg useless lifts of 10 reps
Calves
4 units of donkey calf raises of 10 reps
4 units of standing calf raises of 10-15 reps
Abdominals
3 units of crunches of 25 reps
10 units of bent over twists of 10 reps
3 units of machine crunches of 25 reps
10 units of half crunches of 10 reps
Tuesday/Thursday/ Saturday
Shoulders
5 units of behind the neck presses of 15 reps
4 units of lateral raises of 8 reps
4 units of bent over dumbbell laterals of 8 reps
3 units of dumbbell shrugs of 10 reps
Higher arms
5 units of standing barbell curls of 10 reps
4 units of incline dumbbell curls of 8 reps
3 units of focus of 8 reps
4 units of mendacity triceps extensions of 10 reps
3 units of triceps cable press downs of 8 reps
3 units of 1 arm triceps extensions of 10 reps
Fore-arms
4 units of barbell wrists curls of 10 reps
3 units of reverse wrist curls of 10 reps
Calves
4 units 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.
