IT WEEK 50-52

Monday- Back & Traps

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Exercises

1. Dumbbell Rows(add weight every 3 reps)	3 Sets	9(3x3x3) Reps
2. Cable Rows	2 Sets	4 to 6 Reps
3. Chin Ups (weighted)	2 Sets	4 to 6 Reps
4. Dead Lifts	2 Sets	4 to 6 Reps
1. Smith Machine Shrugs(add weight every 3 reps)	2 Sets	9(3x3x3) Reps

 

Tuesday - Chest & Abs

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Exercises

1. Incline Dumbbell Presses(add weight every 3 reps)	3 Sets	9(3x3x3) Reps
2. Flat Bench Presses	2 Sets	4 to 6 Reps
3. Decline Dumbbell Presses	2 Sets	4 to 6 Reps
1. Incline Leg Raises(increase the angle every set)	3 Sets	10 to 12 Reps
2. Decline Cable Crunches	2 Sets	10 to 12 Reps

 

Wedenesday- Legs & Calves

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Exercises

1. Smith Machine Squats(add weight every 3 reps)	2 Sets	9(3x3x3) Reps
2. Dumbbell Squats (toes in, toes out, feet parallel)(add weight every 3 reps)	2 Sets	9(3x3x3) Reps
3. Hack Squats	2 Sets	4 to 6 Reps
4. Dumbbell Stiff Leg Dead Lifts(add weight every 3 reps)	2 Sets	9(3x3x3) Reps
1. Seated Calves Raises(add weight every 4 reps)	3 Sets	12(4x4x4) Reps
2. Leg Press Calves Raises	2 Sets	10 to 12 Reps

 

Thursday - Shoulders & Triceps

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Exercises

1. Seated Smith Machine Presses(add weight every 3 reps)	2 Sets	9(3x3x3) Reps
2. Seated Dumbbell Presses(palms face in)	2 Sets	4 to 6 Reps
3. Lying Alternate Cable Laterals	2 Sets	4 to 6 Reps
4. Incline Bench Bent Over Dumbbell Laterals	2 Sets	9(3x3x3) Reps
1. Lying EZ Bar Presses(add weight every 3 reps)	3 Sets	9(3x3x3) Reps
2. Dumbbell Kick Backs(add weight every 3 reps)	2 Sets	9(3x3x3) Reps
3. Cable Press Downs	2 Sets	4 to 6 Reps

 

Friday - Biceps & Forearms

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Exercises

1. EZ Bar Curls(add weight every 3 reps)	3 Sets	9(3x3x3) Reps
2. Preacher Bench Dumbbell Curls	2 Sets	4 to 6 Reps
3. Preacher Bench Alternate Hammer Curls	2 Sets	4 to 6 Reps
1. Seated Dumbbell Curls(add weight every 4 reps)	3 Sets	12(4x4x4) Reps
2. Preacher Bench Reverse Curls	2 Sets	10 to 12 Reps