IT WEEK 46-49

IT WEEK 46-49

Monday- Biceps & Triceps


Exercises

1. Lying Incline Barbell Curls 3 Sets 4 to 6 Reps
2. Seated Dumbbell Curls(add weight every 3 reps) 2 Sets 9(3x3x3) Reps
3. Standing Alternate Dumbbell Hammer Curls 2 Sets 4 to 6 Reps
1. Smith Machine Triceps Presses(add weight every 3 reps) 3 Sets 9(3x3x3) Reps
2. Lying Cable Triceps Extensions 2 Sets 4 to 6 Reps
3. Seated Dumbbell Extensions 2 Sets 4 to 6 Reps

 

Tuesday - Back & Forearms


Exercises

1. Bent Over Barbell Rows 3 Sets 4 to 6 Reps
2. V Bar Pull Downs 2 Sets 9(3x3x3) Reps
3. Straight Bar cable Rows 2 Sets 4 to 6 Reps
4. Cable Hyper Extensions 2 Sets 6 to 8 Reps
1. Seated Barbell Wrist Curls(add weight every 4 reps) 3 Sets 12(4x4x4) Reps
2. Preacher Bench Dumbbell Reverse Wrist Curls 2 Sets 10 to 12 Reps

 

Wedenesday- Chest & Abs


Exercises

1. Barbell Bench Presses 3 Sets 4 to 6 Reps
2. Smith Machine Incline Presses(add weight every 3 reps) 2 Sets 9(3x3x3) Reps
3. Decline Dumbbell Presses 2 Sets 4 to 6 Reps
1. Seated Cable Leg Lifts 3 Sets 12(4x4x4) Reps
2. Cable Crunches 2 Sets 12(4x4x4) Reps

 

Thursday - Legs & Traps


Exercises

1. Squats(toes in, toes out, feet parallel) 3 Sets 9(3x3x3) Reps
2. Smith Machine Squats(add weight every 3 reps) 2 Sets 9(3x3x3) Reps
3. Leg Extensions 2 Sets 4 to 6 Reps
4. Barbell Stiff Leg Dead Lifts 2 Sets 4 to 6 Reps
1. Seated Dumbbell Shrugs 3 Sets 6 to 8 Reps

 

Friday - Shoulders & Calves


Exercises

1. Seated Dumbbell Laterals 3 Sets 4 to 6 Reps
2. Seated Alternate Dumbbell Presses 2 Sets 4 to 6 Reps
3. Seated Smith Machine Presses(add weight every 2 reps) 2 Sets 6(2x2x2) Reps
4. Bent Over Dumbbell Laterals 2 Sets 4 to 6 Reps
1.Standing Calves Raises 3 Sets 10 to 12 Reps
2. Leg Press Calves Raises(add weight every 4 reps) 2 Sets 12(4x4x4) Reps

Week 45 Recuperation - NO TRAINING