IT WEEK 10-13

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