*Monday (Chest & Tris)*
Incline DB Press-4 sets
Dips-2 sets
Skull crushers-2 sets
Rope pushdowns-2 sets
*Tues (Back & Biceps)*
Wide Grip Chins-3 sets
Barbell Rows-2 sets
Barbell Curls-2 sets
Dumbbell Spider curls-2 sets
*Thurs (Shoulders & Abs)*
Seated Dumbbell Press-3 sets
Laterals raises-2 sets
Cable crunch-2 sets
Hanging leg raises-2 sets
*Friday (Legs)*
Squats-3 sets
Stiff Legged Deadlifts-2 sets
Leg Extensions-2 sets
Standing Calf Raises-3 sets
Stretches will be performed after each bodypart is trained.
Cardio: 3x a week 45 minutes brisk walking first thing in the morning.
Incline DB Press-4 sets
Dips-2 sets
Skull crushers-2 sets
Rope pushdowns-2 sets
*Tues (Back & Biceps)*
Wide Grip Chins-3 sets
Barbell Rows-2 sets
Barbell Curls-2 sets
Dumbbell Spider curls-2 sets
*Thurs (Shoulders & Abs)*
Seated Dumbbell Press-3 sets
Laterals raises-2 sets
Cable crunch-2 sets
Hanging leg raises-2 sets
*Friday (Legs)*
Squats-3 sets
Stiff Legged Deadlifts-2 sets
Leg Extensions-2 sets
Standing Calf Raises-3 sets
Stretches will be performed after each bodypart is trained.
Cardio: 3x a week 45 minutes brisk walking first thing in the morning.
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