IT WEEK 50-52

IT WEEK 50-52

Monday- Back & Traps


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


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


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


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


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