1st Day
Back and Biceps
- Chin ups = 4x10
- Lat Pull Down Front = 4x10
- Barbell Bent Row = 4x10
- Seated Rowing = 4x10
- Dead-lift = 4x10
- Barbell curl = 4x10
- Dumbbell Curl = 4x10
- Barbell Curl (wide) = 4x10
- Hammer Curl = 4x10
- Reverse Curl 4 Set Minimum 30 to 40
- Wrist Curl 4 Set Minimum 30 to 40
2ND DAY
Chest and Triceps
Push ups = 4x10
Flat Bench = 4x10
Incline Bench = 4x10
Dumbbell Press = 4X10
Decline Bench = 4x10
Pully Push Down = 4x10
Lying Extension E-Z Bar (heavy) = 4x10
Box Rod Extension = 4x10
Triceps Dips = 4x10
3RD DAY
Shoulder with Abdominal
Shoulder Press Front = 4x10
Shoulder Press Rear = 4x10
Dumbbell Side Raise = 4x10
Dumbbell Press + Bent Lateral Raise = 4x10
Barbell Shrugs = 4x10
Sit Ups = 4x30
Leg Raise = 4x30
Side Crunches = 4x30
Hanging Side Crunches = 4x30
4RTH DAY
Thighs (Leg Day)
Free Squat = 2x20
Leg Extension = 2x16 (Lite)
Squat = 4 Set
Leg Press = 4x10
Front Squat = 4x10
Wide Squat = 4x10
Stiff Dead lift = 4x10
Standing Calf Raise = 3x20
Donkey Calf Raise = 3x20
Calf on Leg Press = 3x20
great one
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