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Follow This For 8 Weeks

Started From 15/03/2021
Sunday – Chest & Triceps

Chest

    • Inline bench press — 15,12,10,8
    • Flat Bench Hammer — 15,12,10,8
    • Incline bench dumble fly — 15,12,10,8
Super Set
    • Bench press flat & Dumbel pull over — 15,12,10,8

Triceps

  • Triceps rope pull down
  • Lying triceps extension

 

Monday – Back & Biceps

Back

    • Lat pull down
    • Barbel bent over row
    • Dead lift
    • One arm seated pully row

Super Set

    • Incline bench laying two arms dumbel row & High pully row

Biceps

  • Barbell strict curl
  • Standing one arm cable curl

 

Tuesday – Legs

  • Leg extension — 15, 12,10,8
  • Leg press — 15, 12,10,8
  • Squats — 15, 12,10,8
  • Lying leg curl — 15, 12,10,8
  • Standing calf raise — 30,25,25

Wednesday – Shoulder

  • Arnold Press
  • One arm dumbbell side lateral
  • One arm cable lateral
  • Alternate front dumbbell raise
  • Barbell shrug

Thursday – Biceps & Triceps

Bieps

  • High incline dumbbell curl
  • Laying cable curl
  • 21 Curl

Triceps

    • One arm cable push down
    • both arms dumbbell triceps extension
    • Bent over triceps rope extension

Super Set

    • Diamond pushup
    • Hammer bumbbell curl

Friday – ABS

  • Laying leg raise
  • High knee pull crunches
  • Planks
  • Russina twist
  • Decline crunch