IT WEEK 28-31

IT WEEK 28-31

Monday- Triceps & Biceps


Exercises

1. Lying Triceps Presses 2 Sets 4 to 6 Reps
1'. Barbell Curls 2 Sets 4 to 6 Reps
2. Cable Triceps Press Downs (add weight every 3 reps) 2 Sets 9(3x3x3) Reps
2'. Seated Dumbbell Curls (add weight every 3 reps) 2 Sets 9(3x3x3) Reps
3. Seated Barbell Extensions 2 Sets 4 to 6 Reps
3'. EZ Bar Curls 2 Sets 4 to 6 Reps

 

Tuesday - Chest & Back


Exercises

1. Incline Bench Presses 2 Sets 4 to 6 Reps
1'. Lat Pull Downs (add weight every 3 reps) 2 Sets 9(3x3x3) Reps
2. Smith Machine Bench Presses (add weight every 3 reps) 2 Sets 9(3x3x3) Reps
2'. Bent Over Barbell Rows 2 Sets 4 to 6 Reps
3. Decline Bench Presses 2 Sets 4 to 6 Reps
3'.Dead Lifts 2 Sets 4 to 6 Reps

 

Wedenesday- Shoulders & Traps


Exercises

1. Seated Front Barbell Presses 2 Sets 4 to 6 Reps
1'. Barbell Shrugs 2 Sets 4 to 6 Reps
2. Seated Alternate Dumbbell Laterals (add weight every 3 reps) 2 Sets 9(3x3x3) Reps
3. Bent Over Dumbbell Laterals (add weight every 3 reps) 2 Sets 9(3x3x3) Reps

 

Thursday - Legs & Calves


Exercises

1. Squats 3 Sets 4 to 6 Reps
2. Leg Curls (add weight every 3 reps) 2 Sets 9(3x3x3) Reps
3. 45 Degree Leg Presses (add weight every 3 reps) 2 Sets 9(3x3x3) Reps
4. Stiff Legs Dead Lifts 2 Sets 4 to 6 Reps
1. Standing Calves Raises 3 Sets 8 to 10 Reps
2. Leg Press Calf Raises (add weight every 4 reps) 2 Sets 12(4x4x4) Reps

 

Friday - Abs & Forearms


Exercises

1. Decline Cable Crunches (add weight every 4 reps) 3 Sets 12(4x4x4) Reps
2. Cable Crunches 2 Sets 10 to 12 Reps
1. Wrist Curls (add weight every 4 reps) 3 Sets 12(4x4x4) Reps
2. Standing Barbell Wrist Curls(under grip) 2 Sets 10 to 12 Reps