Monday: Hamstrings, Calves and Quads Hamstrings • Stiff-Leg Deadlifts: 4 sets x 12 reps • Lying Leg Curls: 4 sets x 12 reps • Seated Leg Curls: 7 sets x 7 reps Calves • Standing Calf Raises: 4 sets x 20 reps • Leg Press Calf Raises: 4 sets x 20 reps • Seated Calf Raises: 7 sets x 15 reps Quads • Extensions: 4 sets x 12 reps • Front Squats: 4 sets x 12 reps • Leg Presses: 3 sets x 12 reps • Hack Squats: 7 sets x 7 reps Tuesday: Chest and Triceps Chest • Dumbell Incline Presses: 4 sets x 12 reps • Dumbell Incline Flyes: 4 sets x 12 reps • Hammer Strength Bench Presses: 3 sets x 12 reps • Pec Decks: 7 sets x 12 reps Triceps • Pushdowns with Rope Attachment: 3 sets x 12 reps • Dips: 3 sets x 12 reps • Close-Grip Bench Presses: 3 sets x 12 reps • Lying Triceps Extensions: 7 sets x 12 reps Wednesday: Rest Thrusday: Back and Biceps Back • Wide-Grip Pull-Ups: 3 sets x 10 reps • Power-Grip Chin-Ups: 3 sets x 10 reps • T-Bar Rows: 4 sets x 12 reps • Bent-Over Rows: 4 sets x 12 reps • One-Arm Dumbell Rows: 3 sets x 12 reps • Straight-Arm Pull Downs with Rope Attachment: 7 sets x 12 reps Biceps • Standing EZ-Bar Curls: 3 sets x 12 reps • Hammer Curls: 3 sets x 12 reps • Concentration Curls: 3 sets x 12 reps • Hammer Strength Preacher Curls: 7 sets x 7 reps Friday: Shoulders and Traps Shoulders • Smith Machine Military Presses: 4 sets x 12 reps • Dumbell Front Raises: 4 sets x 12 reps • Upright Rows: 4 sets x 12 reps • Dumbell Lateral Raises: 7 sets x 12 reps Traps • Dumbell Shrugs: 4 sets x 12 reps • Barbell Shrugs: 4 sets x 12 reps Saturday: Cardio Exercises Sunday: Rest Abs four times in a week
Posted on: Sun, 25 Aug 2013 10:28:53 +0000
Trending Topics
Recently Viewed Topics
© 2015