My first day begins with workout which includes chest, triceps and shoulders exercises.
Exercises for chest:
- barbell/dumbbell bench press 4x8-12
- incline bench press 4x8-12
- chest flies 4x8-12
Exercises for triceps:
- dips 4x15
- reverse grip triceps pushdown 4x8-12
Exercises for shoulders
- alternating deltoid raise 4x8
- barbell incline shoulder raise 4x8
- cuban press 4x8
My second day starts with workout which includes back and biceps.
Exercises for back:
- dumbbell rows 4x8
- lat pulldowns 4x8
- deadlifts 4x8
Exercises for biceps:
- barbell curl 4x8
- dumbell bicep curl 4x8
My third day named "legs and abs day".
Exercises for legs:
- squat 5x12
- lunge 5x12
Exercises for abs:
- push threw 2x30
- double croach 2x30
- foot in foot croach 2x30
My fourth day - arms day.
Exercises for arms:
- dips 4x15
- reverse grip triceps pushdown 4x8-12
- barbell curl 4x8
- dumbell bicep curl 4x8
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