IT WEEK 41-45

Monday- Chest & Forearms

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Exercises

1. Incline Dumbbell Bench Presses	3 Sets	9(3x3x3) Reps
2. Smith Machine Bench Presses	2 Sets	4 to 6 Reps
3. Decline Dumbbell Presses	2 Sets	4 to 6 Reps
1. Standing Barbell Wrist Curls (under grip)	2 Sets	12(4x4x4) Reps
2. Wrist Curls	2 Sets	10 to 12 Reps

 

Tuesday - Legs & Calves

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Exercises

1. Squats	3 Sets	4 to 6 Reps
2. Leg Presses	2 Sets	9(3x3x3) Reps
3. Leg Curls	2 Sets	9(3x3x3) Reps
1. Standind Calf Raises	3 Sets	12(4x4x4) Reps
2. Leg Press Calf Raise	2 Sets	10 to 12 Reps

 

Wedenesday- Shoulders & Triceps

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Exercises

1. Seated Smith Machine Presses	3 Sets	9(3x3x3) Reps
2. Standing Alternate Dumbbell Laterals	2 Sets	4 to 6 Reps
3. Incline Bench Dumbbell Laterals	2 Sets	4 to 6 Reps
1. Flat Bench Dumbbell Extensions	3 Sets	4 to 6 Reps
2. Cable Triceps Press Downs	2 Sets	9(3x3x3) Reps
3. Bent Over Bar Extensions	2 Sets	4 to 6 Reps

 

Thursday - Back & Traps

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Exercises

1. Chin Ups (weighted)	3 Sets	4 to 6 Reps
2. T Bar Rows	2 Sets	4 to 6 Reps
3. Cable Rows	2 Sets	9(3x3x3) Reps
4. Dead Lifts	2 Sets	4 to 6 Reps
1. Barbell Shrugs	3 Sets	4 to 6 Reps

 

Friday - Biceps & Abs

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Exercises

1. Preacher Bench Dumbbell Curls	3 Sets	4 to 6 Reps
2. Barbell Curls	2 Sets	4 to 6 Reps
3. EZ Bar Curls	2 Sets	9(3x3x3) Reps
1. Decline Crunches (weighted)	3 Sets	12(4x4x4) Reps
2. Flat Bench Cable Leg Raises	2 Sets	10 to 12 Reps

Week 45 Recuperation - NO TRAINING