Monday- biceps and Abs Biceps- standing bar curl-4set 12rep Standing m/c curl-3set 12rep Inclined d/m curl-3set 12rep Constriction on d/m 3set 12rep Abs- those to bar-15rep 3set Planck hold 1min two rounds Hollow rock 1min two rounds Tue-chest and back Chest- push up on floor 10 to 15rep 3set Decline d/m press 12rep 3set Decline d/m Fay 12rep 3set Inclined bar press 12rep 3set Pec-Dec-12rep 3set Back-lat pull down 10rep 3set Seated row 10rep 3set Band over dumbbell 10rep 3set Shrugs bar 10rep 3set Wed-legs and shoulders and cafes Leg- free hand squat-2set 15rep Back squat 15rep 4set Lungs etch leg 15rep 3set Leg press 15rep 3set Leg curled 15rep 3set Step leg deadlift 15rep 3set Shoulder-military press 3set 12rep Said rises dumbbell 3set 12rep M/c press 3set 12rep Back dental m/c or dumbbell 3set 12rep Cafe-standing on bar 20rep Donkey cafe rises 20rep One leg cafe rises 20rep Thu-rest or do cardio Friday-biceps and triceps Biceps-setting dumbbell curl 3set 12rep Standing hummer curl 3set 12rep Fischer curl 3set 12rep Triceps-lay triceps extension 4set 12rep One arms dumbbell extension 4set 12rep Push down 3set 12rep Close gripes push ups 3set 12rep Set n Sunday -rest or do cardio
Posted on: Mon, 18 Aug 2014 08:51:56 +0000
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