IT WEEK 1-4

IT WEEK 1-4

Monday- Chest & Abs


Exercises

1. Barbell Bench Press(add weight every 3 reps) 4 to 6 3 Sets 6(3+3+3) Reps
2. Incline Bench Press 2 Sets 4 to 6 Reps
3. Decline Bench Press 2 Sets 4 to 6 Reps
1. Cable Crunches (add weight every 4 reps) 3 Sets 12(4+4+4) Reps
2. Cable Leg Lifts (weighted) 2 Sets 10 to 12 Reps

 

Tuesday - Legs & Calves


Exercises

Squats 3 Sets 4 to 6 Reps
45 Degree Leg Press(add weight every 3 reps) 2 Sets 9(3+3+3) Reps
Leg Extensions(add weight every 4 reps) 2 Sets 12(4+4+4) Reps
Siff Leg Dead Lifts 3 Sets 4 to 6 Reps
Standing Calf Raises(add weight every 4 reps) 2 Sets 12(4+4+4) Reps
Seated Calf Raises 2 Sets 10 to 12 Reps

 

Wedenesday- Back & Forearms


Exercises

1. Bent Over Barbell Rows 3 Sets 4 to 6 Reps
2. Seated Cable Rows(add weight every 3 reps) 2 Sets 9(3+3+3) Reps
3. Chin-Ups (weight) 2 Sets 4 to 6 Reps
4. Dead Lifts 2 Sets 4 to 6 Reps
1. Barbell Wrist Curls 2 Sets 10 to 12 Reps
2. Reverse Wrist Curls 2 Sets 10 to 12 Reps

 

Thursday - Shoulders & Traps


Exercises

1. Front Barbell Military Press 3 Sets 4 to 6 Reps
2. Standing Dumbbell Side Laterals(add weight every 3 reps) 2 Sets 9(3+3+3) Reps
3. Bent Over Dumb Bell Laterals 2 Sets 4 to 6 Reps
1. Barbell Shrugs 2 Sets 8 to 10 Reps

 

Friday - Triceps & Biceps


Exercises

1. Lying Triceps Presses 3 Sets 4 to 6 Reps
2. Lying Barbell Extensions 2 Sets 4 to 6 Reps
3. Cable Triceps Press Downs(add weight every 3 reps) 2 Sets 9(3+3+3) Reps
1. Straight Barbell Curls 3 Sets 4 to 6 Reps
2. Standing Dumbbell Curls(add weight every 3 reps) 2 Sets 9(3+3+3) Reps
3. EZ Barbell Curls 2 Sets 4 to 6 Reps