Scribd
Upload
10 views

Book 1

Book1

Uploaded by

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

Book 1

Book1

Uploaded by

tibicartof
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 4

WEEK/DAY Monday - Chest/Delts

Incline Bench 4 sets x 6-12 reps


Cable Flies 4 sets x 6-8 reps
Bench - 4 sets x 8-12 reps
Smith Bench - 100 Reps

Week 1

Week 2

Week 3

Week 4
Tuesday - Legs Wednsday - Arms
Leg extension 4 sets x 6-10 reps Barbell Bicep Curl 4 sets x 5-8reps
Squat - 4 sets x 6-10 reps Hammer Curls 4 sets x 8-10 reps
Leg Curl 4 sets x 6-12reps Tricep Pushdown 4sets x 8-12reps
Calfs Raises - 4 sets x 10-20 reps Tricep Overhead 4 sets x 10-15 reps
Forearms Exercises 4 sets x 15-30 reps

Barbell Bicep Curl 4 sets x 5-8reps


Peak Curl 4 sets x 12-15 reps
Tricep Pushdown 4sets x 8-12reps
SkullCrasher 4 sets x 8-15 reps
Forearms Exercises 4 sets x 15-30 reps

Barbell Bicep Curl 4 sets x 5-8reps


Preacher Curls 4 sets x 12-15 reps
Tricep Pushdown 4sets x 8-12reps
Tricep Overhead 4 sets x 8-15 reps
Forearms Exercises 4 sets x 15-30 reps

Barbell Bicep Curl 4 sets x 5-8reps


Peak Curl 4 sets x 12-15 reps
Tricep Pushdown 4sets x 8-12reps
SkullCrasher 4 sets x 8-15 reps
Forearms Exercises 4 sets x 15-30 reps
Thursday - Cardio Friday - Chest
1hour - 1h and 30 mins and then sauna 20-
30mins

Incline bench 4sets x 4-10reps


Normal Chest Press machine 4 sets x 4-
12reps
Wide Chest Press machine 4 sets x 8-12reps
Normal bench press 4 sets x 6-10reps ( light
weights)
Normal Chest press machine 4 sets x 6-10
reps ( light weights)
Wide chest press machine 4 sets x 4-8 reps
( light weights)
Saturday - Back/Biceps

Close grip lat pulldown 4sets x 6-12reps


Rows - 4 sets x 8-12reps
Deadlift 4 sets ; ( 1 set - 70kg : 6 reps ; 2
sets - 60 kg 8 reps ; 1 set - 50kg ; 8-10 reps )
Barbell Shrugs 4 sets x 15-25 reps

You might also like