IT WEEK 37-40

IT WEEK 37-40

Monday- Back & Traps


Exercises

1. One Arm Dumbbell Rows (add weight every 3 reps) 2 Sets 9(3x3x3) Reps
2. Cable Rows 2 Sets 4 to 6 Reps
3. Lat Pull Downs 2 Sets 4 to 6 Reps
4. Barbell Hyper-extensions (add weight every 3 reps) 2 Sets 9(3x3x3) Reps
1. Barbell Shrugs 2 Sets 6 to 8 Reps

 

Tuesday - Chest & Abs


Exercises

1. Bench Presses 3 Sets 4 to 6 Reps
2. Incline Cable Flyes (add weight every 3 reps) 2 Sets 9(3x3x3) Reps
3. Decline Bench Presses 2 Sets 4 to 6 Reps
1. Cable Crunches (add weight every 4 reps) 3 Sets 12(4x4x4) Reps
2. Incline Leg Raises 2 Sets 10 to 12 Reps

 

Wedenesday- Legs & Calves


Exercises

1. Smith Machine Squats(add weight every 3 reps) 3 Sets 9(3x3x3) Reps
2. Reverse Hack Squats 2 Sets 4 to 6 Reps
3. Smith Machine Lunges(add weight every 3 reps) 2 Sets 9(3x3x3) Reps
4. Dumbbell Stiff Legs(add weught every 3 reps) 2 Sets 9(3x3x3) Reps
1. Seated Calves Raises(add weight every 4 reps) 3 Sets 12(4x4x4) Reps
2. Standing Calf Raises 2 Sets 10 to 12 Reps

 

Thursday - Triceps & Biceps


Exercises

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

 

Friday - Shoulders & Forearms


Exercises

1. Seated Front Barbell Presses 3 Sets 4 to 6 Reps
2. Seated One Arm cable Laterals (add weight every 3 reps) 2 Sets 9(3x3x3) Reps
3. Bent Over Dumbbell Laterals 2 Sets 4 to 6 Reps
1. Seated Barbell Wrist Curls 3 Sets 12(4x4x4) Reps
2. Dambbell Reverse Wrist Curls 2 Sets 10 to 12 Reps