IT WEEK 19-22
Monday- Back and Abs
Exercises
| 1. Chin Ups (weighted) | 3 Sets | 4 to 6 Reps |
| 2. Dumbbell Rows (add weight every 3 reps) | 2 Sets | 9(3x3x3) Reps |
| 3. Chin Ups (use V-Bar) | 2 Sets | 4 to 6 Reps |
| 4. Dead Lifts | 2 Sets | 4 to 6 Reps |
| 1. Decline Crunches (add weight every 4 reps) | 3 Sets | 12(4x4x4) Reps |
| 2. Incline Leg Raises | 2 Sets | 10 to 12 Reps |
Tuesday - Chest and Traps
Exercises
| 1. Dumbbell Bench Presses (add weight every 3 reps) | 3 Sets | 9(3x3x3) Reps |
| 2. Incline Dumbbell Presses | 2 Sets | 4 to 6 Reps |
| 3. Decline Dumbbell Presses | 2 Sets | 4 to 6 Reps |
| 1. Seated Dumbbell Shrugs (add weight evry 4 reps) | 3 Sets | 12(4x4x4) Reps |
Wedenesday- Legs and Calves
Exercises
| 1. 45 Degree Leg Presses (add weight every 3 reps) | 3 Sets | 9(3x3x3) Reps |
| 2.Squats | 2 Sets | 4 to 6 Reps |
| 3. Smith Machine Front Squats | 2 Sets | 4 to 6 Reps |
| 4. Leg Curls (add weight every 3 reps) | 3 Sets | 9(3x3x3) Reps |
| 1. Seated Calves Raises (add weight every 4 reps) | 3 Sets | 12(4x4x4) Reps |
| 2. Standing Smith Machine Calves Raises | 2 Sets | 10 to 12 Reps |
Thursday - Shoulders and Biceps
Exercises
| 1. Seated Dumbbell Presses (add weight every 3 reps) | 3 Sets | 9(3x3x3) Reps |
| 2. Seated Dumbbell Laterals | 2 Sets | 4 to 6 Reps |
| 3. One Arm Cable Bent Over Laterals (add weight every 3 reps) | 2 Sets | 9(3x3x3) Reps |
| 1. Standing Dumbbell Curls(add weight every 3 reps) | 3 Sets | 9(3x3x3) Reps |
| 2. E-Z Bar Curls | 2 Sets | 4 to 6 Reps |
| 3. Incline Bench Cable Curls | 2 Sets | 4 to 6 Reps |
Friday - Triceps and Forearms
Exercises
| 1. Flat Bench Dumbbell Extensions (add weight every 3 reps) | 3 Sets | 9(3x3x3) Reps |
| 2. Seated Dumbbell Extensions | 2 Sets | 4 to 6 Reps |
| 3. Lying Triceps Presses | 2 Sets | 4 to 6 Reps |
| 1. Wrist Curls (add weight every 4 reps) | 3 Sets | 12(4x4x4) Reps |
| 2. Standing Behind Wrist Curls | 2 Sets | 10 to 12 Reps |
