Exercises | Sets & Reps |
---|---|
Incline Chest Dumbbell Press | 4×10 |
Smith Machine Bench Press + Dumbbell Chest Flyes | 4×(10+10) |
Butterfly | 4×12 |
Exercises | Sets & Reps |
---|---|
Triceps push down | 4×10 |
Seated Overhead Barbell Triceps Extension + seated one dumbbell overhead triceps extension with two hands | 4×(10+10) |
triceps dumbbell to ear | 4×10 |
Triceps with Dip Machine | 4×12 |
Exercises | Sets & Reps |
---|---|
Wide-Grip Lat Pulldown front of face | 4×10 |
Elevated Cable Rows | 4×10 |
pull up(behind the neck) | 4×max |
Exercises | Sets & Reps |
---|---|
biceps dumbbell curl | 4×10 |
Biceps Barbell Curl | 4×10 |
Standing Bicep Cable Curl | 4×10 |
hummer dumbbell biceps curl | 4×12 |
Exercises | Sets & Reps |
---|---|
Standing Low-Pulley Deltoid Raise | 4×10 |
Machine Shoulder (Military) Press | 4×8 |
front shoulder raise | 4×10 |
shoulder dumbbell press | 4×10 |
Dumbbell Shrug | 4×12 |
trap dumbbell | 4×12 |
Exercises | Sets & Reps |
---|---|
Leg Extensions | 4×12 |
leg press machine | 4×10 |
Hack Squat | 4×10 |
Plie Dumbbell Squat | 4×15 |
Exercises | Sets & Reps |
---|---|
Lying Leg Curls | 4×10 |
Seated Leg Curl machine | 4×10 |
seated calf raise machine | 4×20 |
Exercises | Sets & Reps |
---|---|
Abdomen crunch machine | 4×20 |
seated waist twist | 4×60 |
3 days per week each time 20 min treadmill at the end of trainings (Only 3 days per week)