MusclestoGo
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DAY 1
Flat Dumbbell Press 4x 6,6,8,8
Incline Dumbbell Press 4x 6,6,8,8
Cable Flyes 4x 6
Dips 4 x 6
Dumbbell Press 4x 8,8,6,6
Front/ Side Lateral Raises 2x 8 (2 sets of each)
Ab Decline 2x Max
Ab Machine 2x 14, 8
Hanging Leg Raises 2x8
DAY 2
Bent- Over Rows 4x 6
Supinated Rows 3x 6
Lat- Pulldown (Narrow Handle) 4x 6
Pullups (Wide Grip_ Rock Handle_ Neutral) 3x 8
Seated Row Machine (Horizontal Grip) 4x 8
Dumbbell Rows 3x 6
Upright Rows 4x 6
Rear Delt Flyes 4x 6
Pullovers 3x 8
DAY 3
Squats 3x 10, 8, 6
Leg Press 3x 12 (increasing weight with each set)
Stiff Leg Deadlifts 4x 8
Leg Curls 2x 12, 10
Leg Extensions 2x 12, 10
Calf Raises 3x 12, 10, 8
Frontal Shrugs 3x 12, 10, 8
Behind The Back Shrugs 3x 12, 10, 8
DAY 4
Close Grip Bench 3x 6
One- Hand Extensions 3x 6, 8, 8
Press-downs 3x6
Kickbacks 3x 6
Tricep Extensions 2x 8
Narrow Grip Curls 3x 6
Wide Grip Curls 3x 6
Dumbbell Hammers 3x 6, 8, 8
Reverse Barbell Curls 3x 8
Dumbbell Curls 2x 8, 6
-Open to all suggestions and advice-
Flat Dumbbell Press 4x 6,6,8,8
Incline Dumbbell Press 4x 6,6,8,8
Cable Flyes 4x 6
Dips 4 x 6
Dumbbell Press 4x 8,8,6,6
Front/ Side Lateral Raises 2x 8 (2 sets of each)
Ab Decline 2x Max
Ab Machine 2x 14, 8
Hanging Leg Raises 2x8
DAY 2
Bent- Over Rows 4x 6
Supinated Rows 3x 6
Lat- Pulldown (Narrow Handle) 4x 6
Pullups (Wide Grip_ Rock Handle_ Neutral) 3x 8
Seated Row Machine (Horizontal Grip) 4x 8
Dumbbell Rows 3x 6
Upright Rows 4x 6
Rear Delt Flyes 4x 6
Pullovers 3x 8
DAY 3
Squats 3x 10, 8, 6
Leg Press 3x 12 (increasing weight with each set)
Stiff Leg Deadlifts 4x 8
Leg Curls 2x 12, 10
Leg Extensions 2x 12, 10
Calf Raises 3x 12, 10, 8
Frontal Shrugs 3x 12, 10, 8
Behind The Back Shrugs 3x 12, 10, 8
DAY 4
Close Grip Bench 3x 6
One- Hand Extensions 3x 6, 8, 8
Press-downs 3x6
Kickbacks 3x 6
Tricep Extensions 2x 8
Narrow Grip Curls 3x 6
Wide Grip Curls 3x 6
Dumbbell Hammers 3x 6, 8, 8
Reverse Barbell Curls 3x 8
Dumbbell Curls 2x 8, 6
-Open to all suggestions and advice-