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 |