IT WEEK 5-9
Monday- Legs & Calves
Exercises
| 1. Squats(toes in, toes out, feet togheter) | 3 Sets | 9(3x3x3) Reps |
| 2. 45 Degree Leg Presses | 2 Sets | 4 to 6 Reps |
| 3. Reverse Hack Squats | 2 Sets | 4 to 6 Reps |
| 4. Barbell Langes(add weight every 4 reps) | 2 Sets | 12(4x4x4) Reps |
| 5.Lying Leg Curls(add weight every 3 reps) | 2 Sets | 9(3x3x3) Reps |
| 1. Standing Calves Raises | 3 Sets | 10 to 12 Reps |
| 2. Leg Press Calve Raises (add weight every 4 reps) | 2 Sets | 12(4x4x4) Reps |
Tuesday - Chest & Triceps
Exercises
| 1. Incline Bench Presses | 3 Sets | 4 to 6 Reps |
| 2. Dumbbell Bench Presses(add weight every 3 reps) | 2 Sets | 9(3x3x3) Reps |
| 3. Dips(weighted) | 2 Sets | 6 Reps |
| 1. Cable Triceps Press Downs | 3 Sets | 4 to 6 Reps |
| 2. Seated Barbell Extensions(add weight every 3 reps) | 2 Sets | 9(3x3x3) Reps |
| 3. Bent Over Rope Extensions(add weight every 3 reps) | 2 Sets | 9(3x3x3) 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. Lat Pull downs(add weight every 3 reps) | 2 Sets | 9(3x3x3) Reps |
| 4. V-Bar Close Grip Pull Downs | 2 Sets | 4 to 6 Reps |
| 1. Dumbbell Shrugs(add weight every 3 reps) | 3 Sets | 9(3x3x3) Reps |
Thursday - Shoulders & Forearms
Exercises
| 1. Seated Dumbbell Presses(add weight every 3 reps) | 3 Sets | 9(3x3x3) Reps |
| 2. Seated Front Barbell Presses | 1 Sets | 4 to 6 Reps |
| 3. Seated Alternate Dumbbell Laterals | 2 Sets | 4 to 6 Reps |
| 4. Bent Over Dumbbell Laterals(add weight every 3 reps) | 2 Sets | 9(3x3x3) Reps |
| 1. Dumbbell Wrist Curls(add weight every 5 reps) | 2 Sets | 15(5x5x5) Reps |
| 2. Barbell Reverse Curls | 2 Sets | 10 to 12 Reps |
Friday - Biceps & Abs
Exercises
| 1. Seated Dumbbell Curls(add weight every 3 reps) | 3 Sets | 9(3x3x3) Reps |
| 2. Straight Barbell Curls | 2 Sets | 4 to 6 Reps |
| 3. Dumbbell Hammer Curls | 2 Sets | 4 to 6 Reps |
| 1. Decline Crunches(weighted)(add weight every 4 reps) | 3 Sets | 12(4x4x4) Reps |
| 2. Incline Leg Raises | 2 Sets | 10 to 12 Reps |
