IT WEEK 5-9

IT WEEK 5-9

Monday- Legs & Calves


Exercises

1. Squats(toes in, toes out, feet togheter) 3 Sets 9(3x3x3) Reps
2. 45 Degree Leg Presses 2 Sets 4 to 6 Reps
3. Reverse Hack Squats 2 Sets 4 to 6 Reps
4. Barbell Langes(add weight every 4 reps) 2 Sets 12(4x4x4) Reps
5.Lying Leg Curls(add weight every 3 reps) 2 Sets 9(3x3x3) Reps
1. Standing Calves Raises 3 Sets 10 to 12 Reps
2. Leg Press Calve Raises (add weight every 4 reps) 2 Sets 12(4x4x4) Reps

Tuesday - Chest & Triceps


Exercises

1. Incline Bench Presses 3 Sets 4 to 6 Reps
2. Dumbbell Bench Presses(add weight every 3 reps) 2 Sets 9(3x3x3) Reps
3. Dips(weighted) 2 Sets 6 Reps
1. Cable Triceps Press Downs 3 Sets 4 to 6 Reps
2. Seated Barbell Extensions(add weight every 3 reps) 2 Sets 9(3x3x3) Reps
3. Bent Over Rope Extensions(add weight every 3 reps) 2 Sets 9(3x3x3) Reps

Wedenesday- Back & Traps


Exercises

1. Dead Lifts 3 Sets 4 to 6 Reps
2. Cable Rows(add weight every 3 reps) 2 Sets 9(3x3x3) Reps
3. Lat Pull downs(add weight every 3 reps) 2 Sets 9(3x3x3) Reps
4. V-Bar Close Grip Pull Downs 2 Sets 4 to 6 Reps
1. Dumbbell Shrugs(add weight every 3 reps) 3 Sets 9(3x3x3) Reps

Thursday - Shoulders & Forearms


Exercises

1. Seated Dumbbell Presses(add weight every 3 reps) 3 Sets 9(3x3x3) Reps
2. Seated Front Barbell Presses 1 Sets 4 to 6 Reps
3. Seated Alternate Dumbbell Laterals 2 Sets 4 to 6 Reps
4. Bent Over Dumbbell Laterals(add weight every 3 reps) 2 Sets 9(3x3x3) Reps
1. Dumbbell Wrist Curls(add weight every 5 reps) 2 Sets 15(5x5x5) Reps
2. Barbell Reverse Curls 2 Sets 10 to 12 Reps

Friday - Biceps & Abs


Exercises

1. Seated Dumbbell Curls(add weight every 3 reps) 3 Sets 9(3x3x3) Reps
2. Straight Barbell Curls 2 Sets 4 to 6 Reps
3. Dumbbell Hammer Curls 2 Sets 4 to 6 Reps
1. Decline Crunches(weighted)(add weight every 4 reps) 3 Sets 12(4x4x4) Reps
2. Incline Leg Raises 2 Sets 10 to 12 Reps