IT WEEK 19-22

IT WEEK 19-22

Monday- Back and Abs


Exercises

1. Chin Ups (weighted) 3 Sets 4 to 6 Reps
2. Dumbbell Rows (add weight every 3 reps) 2 Sets 9(3x3x3) Reps
3. Chin Ups (use V-Bar) 2 Sets 4 to 6 Reps
4. Dead Lifts 2 Sets 4 to 6 Reps
1. Decline Crunches (add weight every 4 reps) 3 Sets 12(4x4x4) Reps
2. Incline Leg Raises 2 Sets 10 to 12 Reps

 

Tuesday - Chest and Traps


Exercises

1. Dumbbell Bench Presses (add weight every 3 reps) 3 Sets 9(3x3x3) Reps
2. Incline Dumbbell Presses 2 Sets 4 to 6 Reps
3. Decline Dumbbell Presses 2 Sets 4 to 6 Reps
1. Seated Dumbbell Shrugs (add weight evry 4 reps) 3 Sets 12(4x4x4) Reps

 

Wedenesday- Legs and Calves


Exercises

1. 45 Degree Leg Presses (add weight every 3 reps) 3 Sets 9(3x3x3) Reps
2.Squats 2 Sets 4 to 6 Reps
3. Smith Machine Front Squats 2 Sets 4 to 6 Reps
4. Leg Curls (add weight every 3 reps) 3 Sets 9(3x3x3) Reps
1. Seated Calves Raises (add weight every 4 reps) 3 Sets 12(4x4x4) Reps
2. Standing Smith Machine Calves Raises 2 Sets 10 to 12 Reps

 

Thursday - Shoulders and Biceps


Exercises

1. Seated Dumbbell Presses (add weight every 3 reps) 3 Sets 9(3x3x3) Reps
2. Seated Dumbbell Laterals 2 Sets 4 to 6 Reps
3. One Arm Cable Bent Over Laterals (add weight every 3 reps) 2 Sets 9(3x3x3) Reps
1. Standing Dumbbell Curls(add weight every 3 reps) 3 Sets 9(3x3x3) Reps
2. E-Z Bar Curls 2 Sets 4 to 6 Reps
3. Incline Bench Cable Curls 2 Sets 4 to 6 Reps

 

Friday - Triceps and Forearms


Exercises

1. Flat Bench Dumbbell Extensions (add weight every 3 reps) 3 Sets 9(3x3x3) Reps
2. Seated Dumbbell Extensions 2 Sets 4 to 6 Reps
3. Lying Triceps Presses 2 Sets 4 to 6 Reps
1. Wrist Curls (add weight every 4 reps) 3 Sets 12(4x4x4) Reps
2. Standing Behind Wrist Curls 2 Sets 10 to 12 Reps