IT WEEK 41-45
Monday- Chest & Forearms
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
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
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
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
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