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Wardah Khalid
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53 views3 pages

Random

Uploaded by

Wardah Khalid
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Day 1:

Back
 Pull Downs Both Angle

 Close Grip Pulls Downs


 Pulling Dumbbells To Chest
 Plate Loaded Pull Ups on T-bar

Biceps
 Bicep Curls
 Bicep Curls Wide Scaption
 Hammer Curls/Hold

Glutes
 Goblet Squats ê Dumbbells
 Glute Bridges ê Dumbbells
 Glute Kickbacks

Day 2:
Chest
 Chest Press Supine
 Chest Press Incline
 Bench Press-Smith Machine
 Chest Fly on Pec Dec

Triceps
 Cable Cross Triceps Kickbacks
 Overhead Cable Triceps Extension
 Supine Pull Downs
 Skull Crushers
Abs
 Leg Raises
 Decline Crunches

Day 3:
Shoulder
 Reverse Pec Deck
 Face Pulls
 Seated Dumbbell Push Press
 Seated Arnold Press
 Front Raises

Legs
 Quad Extensions
 Leg Press
 Heel Raised Box Squats

Day 4:
Biceps
 Preacher Curls
 Bicep Cable Curls
 Cross Body Curls

Abs
 Dragon Fly On Inclined Bench
 Cable Crunches
 Russian Twists ê Plates

Chest
 Supine Chest Press ê Dumbbells
 Incline Chest Press ê Dumbbells
 Low Cable Chest Fly

Day 5:
Shoulder
 Overhead Press on Chest Press
 Cable Lateral Raises
 Military Press

Back
 Pull downs
 Seated Cable Rows
 Unilateral Seated Cable Rows

Triceps
 Close Grip Bench Press (Smith Machine)
 Dumbbell Overhead Triceps Extension
 Triceps Dips

Day 6:
Legs
 Leg Press
 Squats on Rack
 Backward Lunges ê Dumbbells

Glutes
 Hamstring Curls
 Sumo Deadlifts
 Romanian Deadlifts

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