IT WEEK 10-13
Monday- Shoulders & Traps
Exercises
| 1. Bent Over Dumbbell Laterals(add weight every 3 reps) | 3 Sets | 9(3+3+3) Reps |
| 2. Lying Back Cable Laterals(add weight every 3 reps) | 2 Sets | 9(3+3+3) Reps |
| 3. Seated Front Smith Machine | 2 Sets | 4 to 6 Reps |
| 1. Reverse Cable Shrugs | 3 Sets | 6 to 8 Reps |
Tuesday - Legs & Abs
Exercises
| 1. 45 Degree Leg Presses(add weight every 3 reps) | 2 Sets | 9(3+3+3) Reps |
| 2. Reverse Hack Squat | 2 Sets | 4 to 6 Reps |
| 3. Squats Smith Machine(add weight every 3 reps) | 3 Sets | 9(3+3+3) Reps |
| 4. Dumbbell Stiff Leg Dead Lifts | 2 Sets | 6 to 8 Reps |
| 1. Decline Crunches(weighted) | 2 Sets | 10 to 12 Reps |
| 2. Cable Incline Leg Raises | 2 Sets | 10 to 12 Reps |
Wedenesday- Chest & Calves
Exercises
| 1. Dumbbell Bench Presses(add weight every 3 reps) | 3 Sets | 9(3+3+3) Reps |
| 2. Incline Dumbbell Bench Presses | 2 Sets | 4 to 6 Reps |
| 3. Flat Bench Dumbbell Pullover(add weight every 3 reps) | 2 Sets | 9(3+3+3) Reps |
| 1. Seated Calf Raises(add weight every 3 reps) | 2 Sets | 9(3+3+3) Reps |
| 2. Standing Calf Raises | 2 Sets | 10 to 12 Reps |
Thursday - Back & Forearms
Exercises
| 1. Bent Over Dumbbell Rows(add weight every 3 reps) | 3 Sets | 9(3+3+3) Reps |
| 2. Reverse Bar Cable Rows(add weight every 3 reps) | 2 Sets | 9(3+3+3) Reps |
| 3. Chin Ups(weighted) | 2 Sets | 4 to 6 Reps |
| 4. Hyper Extensions(add weight every 3 reps) | 2 Sets | 9(3+3+3) Reps |
| 1. Wrist Curls(add weight every 4 reps) | 2 Sets | 12(4+4+4) Reps |
| 2. Reverse Wrist Curls) | 2 Sets | 10 to 12 Reps |
Friday - Biceps & Triceps
Exercises
| 1. EZ Bar Preacher Bench Curl(add weight every 3 reps) | 3 Sets | 9(3+3+3) Reps |
| 2. Seated Dumbbell Curls | 2 Sets | 4 to 6 Reps |
| 3. Barbell Curl | 2 Sets | 4 to 6 Reps |
| 1. EZ Bar Presses(add weight every 3 reps) | 3 Sets | 9(3+3+3) Reps |
| 2. Lying Barbell Extensions | 2 Sets | 4 to 6 Reps |
| 3. One Arm Dumbbell Kickback | 2 Sets | 4 to 6 Reps |
