IT WEEK 32-36
Monday- Legs & 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. Leg Curls | 2 Sets | 4 to 6 Reps |
| 4. Dumbbell Stiff Legs Dead Lifts (add weight every 3 reps) | 2 Sets | 9(3x3x3) Reps |
| 1. Seated Calves Raises | 3 Sets | 8 to 10 Reps |
| 2. Standing Smith Machine Calves Raises (add weight every 4 reps) | 2 Sets | 12(4x4x4) Reps |
Tuesday - Chest & Triceps
Exercises
| 1. Dumbbell Bench Presses (add weight every 3 reps) | 3 Sets | 9(3x3x3) Reps |
| 2. Incline Dumbbell Bench Presses | 2 Sets | 4 to 6 Reps |
| 3. Dips (weighted) | 2 Sets | 4 to 6 Reps |
| 1. Lying Smith Machine Triceps Presses (add weight every 3 reps) | 3 Sets | 9(3x3x3) Reps |
| 2. Cable Triceps Press Downs | 2 Sets | 4 to 6 Reps |
| 3. Seated Barbell Triceps Extensions | 2 Sets | 4 to 6 Reps |
Wedenesday- Back & Traps
Exercises
| 1. Dead Lifts | 3 Sets | 4 to 6 Reps |
| 2. Cable Rows (add weight every 3 reps) | 2 Sets | 9(3x3x3) Reps |
| 3. Bent Over Barbell Rows | 2 Sets | 4 to 6 Reps |
| 4. Lat Pull Downs (add weight every 3 reps) | 2 Sets | 9(3x3x3) Reps |
| 1. Standing Dumbbell Shrugs | 2 Sets | 6 to 8 Reps |
Thursday - Shoulders & Forearms
Exercises
| 1. Seated Dumbbell Presses (add weight evry 3 reps) | 2 Sets | 9(3x3x3) Reps |
| 2. Seated Alternate Dumbbell Presses | 2 Sets | 4 to 6 Reps |
| 3. Seated Front barbell Presses | 2 Sets | 4 to 6 Reps |
| 4. Bent Over Dumbbell Laterals 9add weight every 3 reps) | 2 Sets | 9(3x3x3) Reps |
| 1. Dumbbell Wrist Curls (add weight every 3 reps) | 3 Sets | 9(3x3x3) Reps |
| 2. Barbell Reverse Wrist Curls | 2 Sets | 10 to 12 Reps |
Friday - Biceps & Abs
Exercises
| 1. Standing Dumbbell Hammer Curls (add weight evry 3 reps) | 3 Sets | 9(3x3x3) Reps |
| 2. Seated Dambbell Curls | 2 Sets | 4 to 6 Reps |
| 3. Barbell Curls | 2 Sets | 4 to 6 Reps |
| 1. Decline Crunches (add weight every 4 reps) | 3 Sets | 12(4x4x4) Reps |
| 2. Incline Leg Lifts(weighted) | 2 Sets | 10 to 12 Reps |
WEEK 39 RECOVER
