IT WEEK 32-36

IT WEEK 32-36

Monday- Legs & 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. Leg Curls 2 Sets 4 to 6 Reps
4. Dumbbell Stiff Legs Dead Lifts (add weight every 3 reps) 2 Sets 9(3x3x3) Reps
1. Seated Calves Raises 3 Sets 8 to 10 Reps
2. Standing Smith Machine Calves Raises (add weight every 4 reps) 2 Sets 12(4x4x4) Reps

 

Tuesday - Chest & Triceps


Exercises

1. Dumbbell Bench Presses (add weight every 3 reps) 3 Sets 9(3x3x3) Reps
2. Incline Dumbbell Bench Presses 2 Sets 4 to 6 Reps
3. Dips (weighted) 2 Sets 4 to 6 Reps
1. Lying Smith Machine Triceps Presses (add weight every 3 reps) 3 Sets 9(3x3x3) Reps
2. Cable Triceps Press Downs 2 Sets 4 to 6 Reps
3. Seated Barbell Triceps Extensions 2 Sets 4 to 6 Reps

 

Wedenesday- Back & Traps


Exercises

1. Dead Lifts 3 Sets 4 to 6 Reps
2. Cable Rows (add weight every 3 reps) 2 Sets 9(3x3x3) Reps
3. Bent Over Barbell Rows 2 Sets 4 to 6 Reps
4. Lat Pull Downs (add weight every 3 reps) 2 Sets 9(3x3x3) Reps
1. Standing Dumbbell Shrugs 2 Sets 6 to 8 Reps

 

Thursday - Shoulders & Forearms


Exercises

1. Seated Dumbbell Presses (add weight evry 3 reps) 2 Sets 9(3x3x3) Reps
2. Seated Alternate Dumbbell Presses 2 Sets 4 to 6 Reps
3. Seated Front barbell Presses 2 Sets 4 to 6 Reps
4. Bent Over Dumbbell Laterals 9add weight every 3 reps) 2 Sets 9(3x3x3) Reps
1. Dumbbell Wrist Curls (add weight every 3 reps) 3 Sets 9(3x3x3) Reps
2. Barbell Reverse Wrist Curls 2 Sets 10 to 12 Reps

 

Friday - Biceps & Abs


Exercises

1. Standing Dumbbell Hammer Curls (add weight evry 3 reps) 3 Sets 9(3x3x3) Reps
2. Seated Dambbell Curls 2 Sets 4 to 6 Reps
3. Barbell Curls 2 Sets 4 to 6 Reps
1. Decline Crunches (add weight every 4 reps) 3 Sets 12(4x4x4) Reps
2. Incline Leg Lifts(weighted) 2 Sets 10 to 12 Reps

WEEK 39 RECOVER