IT WEEK 46-49
Monday- Biceps & Triceps
Exercises
| 1. Lying Incline Barbell Curls | 3 Sets | 4 to 6 Reps |
| 2. Seated Dumbbell Curls(add weight every 3 reps) | 2 Sets | 9(3x3x3) Reps |
| 3. Standing Alternate Dumbbell Hammer Curls | 2 Sets | 4 to 6 Reps |
| 1. Smith Machine Triceps Presses(add weight every 3 reps) | 3 Sets | 9(3x3x3) Reps |
| 2. Lying Cable Triceps Extensions | 2 Sets | 4 to 6 Reps |
| 3. Seated Dumbbell Extensions | 2 Sets | 4 to 6 Reps |
Tuesday - Back & Forearms
Exercises
| 1. Bent Over Barbell Rows | 3 Sets | 4 to 6 Reps |
| 2. V Bar Pull Downs | 2 Sets | 9(3x3x3) Reps |
| 3. Straight Bar cable Rows | 2 Sets | 4 to 6 Reps |
| 4. Cable Hyper Extensions | 2 Sets | 6 to 8 Reps |
| 1. Seated Barbell Wrist Curls(add weight every 4 reps) | 3 Sets | 12(4x4x4) Reps |
| 2. Preacher Bench Dumbbell Reverse Wrist Curls | 2 Sets | 10 to 12 Reps |
Wedenesday- Chest & Abs
Exercises
| 1. Barbell Bench Presses | 3 Sets | 4 to 6 Reps |
| 2. Smith Machine Incline Presses(add weight every 3 reps) | 2 Sets | 9(3x3x3) Reps |
| 3. Decline Dumbbell Presses | 2 Sets | 4 to 6 Reps |
| 1. Seated Cable Leg Lifts | 3 Sets | 12(4x4x4) Reps |
| 2. Cable Crunches | 2 Sets | 12(4x4x4) Reps |
Thursday - Legs & Traps
Exercises
| 1. Squats(toes in, toes out, feet parallel) | 3 Sets | 9(3x3x3) Reps |
| 2. Smith Machine Squats(add weight every 3 reps) | 2 Sets | 9(3x3x3) Reps |
| 3. Leg Extensions | 2 Sets | 4 to 6 Reps |
| 4. Barbell Stiff Leg Dead Lifts | 2 Sets | 4 to 6 Reps |
| 1. Seated Dumbbell Shrugs | 3 Sets | 6 to 8 Reps |
Friday - Shoulders & Calves
Exercises
| 1. Seated Dumbbell Laterals | 3 Sets | 4 to 6 Reps |
| 2. Seated Alternate Dumbbell Presses | 2 Sets | 4 to 6 Reps |
| 3. Seated Smith Machine Presses(add weight every 2 reps) | 2 Sets | 6(2x2x2) Reps |
| 4. Bent Over Dumbbell Laterals | 2 Sets | 4 to 6 Reps |
| 1.Standing Calves Raises | 3 Sets | 10 to 12 Reps |
| 2. Leg Press Calves Raises(add weight every 4 reps) | 2 Sets | 12(4x4x4) Reps |
Week 45 Recuperation - NO TRAINING
