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.
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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