Follow This For 8 Weeks
Started From 15/03/2021
Sunday – Chest & Triceps
Chest
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- 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