Workouts

Chest Workout -

1st workout -

Bench Press - 3 or 4 Sets

2nd workout -
Incline Bench Press - 3 or 4 Sets


3rd workout -
Dumbells Pullovers


Stretching.




Back Workout -

1st workout -
Pull Ups - 3 or 4 sets


2nd workout -
Bent Over Row - 3 or 4 sets


3rd workout -
Seated Row - 3 or 4 sets

Stretching.



Shoulder Workout

1st workout -
Doumbell Shoulder Press - 3 sets - with - 12 10 8 Reps.


2nd workout -
Side Lateral Raise - 3 sets - with - 12 10 8 Reps.

3rd workout -
Front Raise - 3 sets - with - 12 10 8 Reps.


4rd workout -
Upright Row - 3 sets - with - 12 10 8 Reps.


5rd workout -
Shrugs - 3 sets - with - 12 10 8 Reps.

Streching



Biceps Workout

1st workout -
Standup Barbell Curl - 3 sets - with - 12 10 8 Reps.


2nd workout -
Preacher Curl - 3 sets - with - 12 10 8 Reps.

3rd workout -
Dumbell Curl - 3 sets - with - 12 10 8 Reps.


4rd workout -
Concentration Curl - 3 sets - with - 12 10 8 Reps.


5rd workout -
Hammer Curl - 3 sets - with - 12 10 8 Reps.


Stretching.



Triceps Workout

1st workout - 
Close-Grip Barbell Bench Press - 3 sets with 12 10 8 Reps respectively.

2nd workout - 
EZ-Bar Skullcrusher - 3 sets with 12 10 8 Reps respectively.

3rd workout - 
Both Hand Standing Dumbbell Triceps Extension - 3 sets with 12 10 8 Reps respectively.

4th workout - 
Cable Tricep Extension - 3 sets with 12 10 8 Reps respectively.

5th workout - 
Tricep Dumbbell Kickback - 3 sets with 12 10 8 Reps respectively. 



Legs Workout

1st workout - 
Squats - 3 sets with 12 10 8 Reps respectively.

2nd workout - 
Lunges - 3 sets with 12 10 8 Reps respectively.

3rd workout - 
Leg Press - 3 sets with 12 10 8 Reps respectively.

4th workout - 
Leg Extensions - 3 sets with 12 10 8 Reps respectively.

5th workout - 
Calf Press On The Leg Press Machine - 3 sets with 12 10 8 Reps respectively. 


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