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 |
