IT WEEK 14-18

IT WEEK 14-18

Monday- Shoulders & Triceps


Exercises

1. Bent Over Laterals 3 Sets 4 to 6 Reps
2. Seated Alternate Laterals(add weight every 3 rep) 2 Sets 9(3x3x3) Reps
3. Seated Barbell Presses 2 Sets 4 to 6 Reps
1. Cable Press Downs(add weight every 3 rep) 3 Sets 9(3x3x3) Reps
2. Lying Close Grip Presses 2 Sets 4 to 6 Reps
3. Seated Rope Extensions 2 Sets 4 to 6 Reps

Tuesday - Back & Traps


Exercises

1. Lat Pull Downs(add weight every 3 rep) 3 Sets 9(3x3x3) Reps
2. V-Bar Pull Downs 2 Sets 4 to 6 Reps
3. T-Bar Rows (add weight every 3 reps) 2 Sets 9(3x3x3) Reps
4. Dead Lifts 2 Sets 4 to 6 Reps
1. Seated Dumbbell Shrugs 3 Sets 6 to 8 Reps

Wedenesday- Chest & Abs


Exercises

1. Incline Barbell Presses 3 Sets 4 to 6 Reps
2. Flat Barbell Presses 2 Sets 4 to 6 Reps
3. Decline Flys(add weight every 3 rep) 2 Sets 9(3x3x3) Reps
1. Cable Crunches(add weight every 4 rep) 3 Sets 12(4x4x4) Reps
2. Cable Legs Lift 2 Sets 10 to 12 Reps

Thursday - Legs & Calves


Exercises

1. Squats 3 Sets 4 to 6 Reps
2. Dumbbell Squats(add weight every 3 rep) 2 Sets 9(3x3x3) Reps
3. Reverse Hack Squats 2 Sets 4 to 6 Reps
4. Stiff Legs Dumbell Dead Lifts 2 Sets 9(3x3x3) Reps
1. Standing Calves(4 toes in, 4 toes out, 4 feet togheter) 3 Sets 12(4x4x4) Reps
2. 45 Leg Press Calves(add weight every 4 rep) 2 Sets 12(4x4x4) Reps

Friday - Biceps & Forearms


Exercises

1. Straight Barbell Curls 3 Sets 4 to 6 Reps
2. Seated Alternate Dumbbell Curls(add weight every 3 rep) 2 Sets 9(3x3x3) Reps
3. Dumbbell Hummer Curls 2 Sets 4 to 6 Reps
1. Wrist Barbell Curls(add weight every 4 rep) 3 Sets 12(4x4x4) Reps
2. Dumbbell Reverse Grip Forearms Curls 2 Sets 10 to 12 Reps

Week 18 Recovering