Sunday :
Chest and Triceps.
Incline Dumbell Press 4 sets
Chest Press 4 sets
Decline Bench Press 4 sets
Tricep Pushdown 4 set
Bent over tricep extensions 4 sets
Tuesday:
Legs.
Squats 4 sets
Leg Press:4 sets
Leg extension:4 sets
Leg Curl: 4 Sets
Seated Calf Press: 4 Sets
Wednesday:
Back and Biceps.
Lat Pull Down : 4 sets
Dumbell Bent Over row:4 Sets
Bent Over Row : 4 sets
Barbell CUrl: 4 sets
Dumbell Curls:4 sets
Reverse Barbell Curls:4 sets
Friday
Shoulders and Abs
Sit ups. 50,40,30,20,10
Shoulder Press: 4 sets.
Dumbell Upright ROW:4 sets.
Rear Lateral Rise: 4 Sets
All sets to failure.
You think i should keep with this or chop and change.
Chest and Triceps.
Incline Dumbell Press 4 sets
Chest Press 4 sets
Decline Bench Press 4 sets
Tricep Pushdown 4 set
Bent over tricep extensions 4 sets
Tuesday:
Legs.
Squats 4 sets
Leg Press:4 sets
Leg extension:4 sets
Leg Curl: 4 Sets
Seated Calf Press: 4 Sets
Wednesday:
Back and Biceps.
Lat Pull Down : 4 sets
Dumbell Bent Over row:4 Sets
Bent Over Row : 4 sets
Barbell CUrl: 4 sets
Dumbell Curls:4 sets
Reverse Barbell Curls:4 sets
Friday
Shoulders and Abs
Sit ups. 50,40,30,20,10
Shoulder Press: 4 sets.
Dumbell Upright ROW:4 sets.
Rear Lateral Rise: 4 Sets
All sets to failure.
You think i should keep with this or chop and change.
