Perform some warm ups before beginning your weightlifting routine:
Day 1 - Chest, Shoulders & Triceps:
Exercise Reps
Incline Bench Press 3 x 12, 10, 8
Dumbbell Presses 3 x 12, 10, 8
PullOvers 3 x 12, 10, 8
Pec Deck Flies 3 x 12, 10, 8
Side Lateral Raises 3 x 12, 10, 8
Bent Over Lateral Raises 3 x 12, 10, 8
Shrugs 3 x 12, 10, 8
Tricep Press Down 3 x 12, 10, 8
Tricep Kickbacks 3 x 12, 10, 8
Day 2 - Back, Biceps & Abs:
Exercise Reps
Lat Pulldown Front 3 x 12, 10, 8
T-Bar Rows 3 x 12, 10, 8
Bent Over Rows 3 x 12, 10, 8
Standing Bicep Curls 3 x 12, 10, 8
Concentration Curls 3 x 12, 10, 8
Hammer Curls 3 x 12, 10, 8
Bench Crunches 3 x 25
Vertical Bench Leg Raise 3 x 258
Day 3 - Legs & Calves:
Exercise Reps
Squats 3 x 12, 10, 8
Lunges 3 x 12, 10, 8
Leg press 3 x 12, 10, 8
Leg Curls 3 x 12, 10, 8
Seated Calf Raise 3 x 20
Leg Press Machine 3 x 20
Standing Calf Machine 3 x 20
Day 4 - Off
Day 5 - Repeat Day 1
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