IT WEEK 41-45

IT WEEK 41-45

Monday- Chest & Forearms


Exercises

1. Incline Dumbbell Bench Presses 3 Sets 9(3x3x3) Reps
2. Smith Machine Bench Presses 2 Sets 4 to 6 Reps
3. Decline Dumbbell Presses 2 Sets 4 to 6 Reps
1. Standing Barbell Wrist Curls (under grip) 2 Sets 12(4x4x4) Reps
2. Wrist Curls 2 Sets 10 to 12 Reps

 

Tuesday - Legs & Calves


Exercises

1. Squats 3 Sets 4 to 6 Reps
2. Leg Presses 2 Sets 9(3x3x3) Reps
3. Leg Curls 2 Sets 9(3x3x3) Reps
1. Standind Calf Raises 3 Sets 12(4x4x4) Reps
2. Leg Press Calf Raise 2 Sets 10 to 12 Reps

 

Wedenesday- Shoulders & Triceps


Exercises

1. Seated Smith Machine Presses 3 Sets 9(3x3x3) Reps
2. Standing Alternate Dumbbell Laterals 2 Sets 4 to 6 Reps
3. Incline Bench Dumbbell Laterals 2 Sets 4 to 6 Reps
1. Flat Bench Dumbbell Extensions 3 Sets 4 to 6 Reps
2. Cable Triceps Press Downs 2 Sets 9(3x3x3) Reps
3. Bent Over Bar Extensions 2 Sets 4 to 6 Reps

 

Thursday - Back & Traps


Exercises

1. Chin Ups (weighted) 3 Sets 4 to 6 Reps
2. T Bar Rows 2 Sets 4 to 6 Reps
3. Cable Rows 2 Sets 9(3x3x3) Reps
4. Dead Lifts 2 Sets 4 to 6 Reps
1. Barbell Shrugs 3 Sets 4 to 6 Reps

 

Friday - Biceps & Abs


Exercises

1. Preacher Bench Dumbbell Curls 3 Sets 4 to 6 Reps
2. Barbell Curls 2 Sets 4 to 6 Reps
3. EZ Bar Curls 2 Sets 9(3x3x3) Reps
1. Decline Crunches (weighted) 3 Sets 12(4x4x4) Reps
2. Flat Bench Cable Leg Raises 2 Sets 10 to 12 Reps

Week 45 Recuperation - NO TRAINING