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 |
