IT WEEK 23-27

IT WEEK 23-27

Monday- Legs & Calves


Exercises

1. Smith Machine Squats 3 Sets 4 to 6 Reps
2. Hack Squats 2 Sets 3x3x3 Reps
3. Leg Extensions 2 Sets 4 to 6 Reps
4. Stiff Leg Dead Lifts 2 Sets 4 to 6 Reps
1. Reverse Hack Squats Calves 3 Sets 4x4x4 Reps
2. Leg Press Calves 2 Sets 10 to 12 Reps

 

Tuesday - Chest & Traps


Exercises

1. Barbell Bench Presses 3 Sets 4 to 6 Reps
2. Incline Dumbbell Flyes 2 Sets 3x3x3 Reps
3. Dips (weighted) 2 Sets 4 to 6 Reps
1. Barbell Shrugs 3 Sets 4 to 6 Reps

 

Wedenesday- Triceps & Biceps


Exercises

1. Cable Triceps Extension with Bench(face down) 3 Sets 3x3x3 Reps
2. Cable Triceps Press Downs 2 Sets 4 to 6 Reps
3. One Arm Cable Triceps Kickbacks 2 Sets 4 to 6 Reps
1. EZ Bar Curls 3 Sets 3x3x3 Reps
2. Preacher Bench Dumbbell Curls 2 Sets 4 to 6 Reps
3. Seated Alternate Dumbbell Hummer Curls 2 Sets 4 to 6 Reps

 

Thursday - Shoulders & Abs


Exercises

1. Seated Front Barbell Presses 3 Sets 4 to 6 Reps
2. One Arm Cable Laterals 2 Sets 3x3x3 Reps
3. Bent Over Dumbbell Laterals 2 Sets 4 to 6 Reps
1. Cable Crunches 3 Sets 4x4x4 Reps
2. Incline Barbell Leg Lifts 2 Sets 10 to 12 Reps

 

Friday - Back & Forearms


Exercises

1. One Arm Dumbbell Rows 3 Sets 4 to 6 Reps
2. Under Arm Cable Rows 2 Sets 3x3x3 Reps
3. Dead Lifts 2 Sets 4 to 6 Reps
4. Chin Ups(weighted) 2 Sets 4 to 6 Reps
1. Reverse Curls 3 Sets 4x4x4 Reps
2. Dumbbell Wrist Curls 2 Sets 10 to 12 Reps