Before you start check out our Training Tips and work out properly.
Monday: Chest and triceps
Chest:
1. Incline dumbbell press- 4 sets of 15, 12, 10, 8 reps.
2. Flatbench barbell press- 4 sets of 12, 10, 10, 8 reps.
3. Incline dumbbell flies- 3 sets of 12, 10, 8 reps.
4. Cable crossovers- 2 sets of 15, 12 reps.
Triceps:
1. Pushdowns- 4 sets of 15, 12, 10, 8 reps.
2. Bent-over cable extensions using a rope- 3 sets of 15, 12, 10
reps.
3. Dumbbell kickbacks- 3 sets of 15, 12, 10 reps.
Tuesday: Back and biceps
Back:
1. Lat machine pulldowns to the front- 4 sets of 15, 12, 10, 8 reps.
2. Close grip pulldowns to the front- 4 sets of 15, 12, 10, 8 reps.
3. Seated cable rows- 4 sets of 15, 12, 10, 8 reps.
4. Hyper-extensions- 3 sets of 18, 18, 18 reps.
Biceps:
1. Incline dumbbell curls- 4 sets of 15, 12, 12, 10 reps.
2. Standing barbell curls- 4 sets of 15, 10, 8, 6 reps.
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