WORKOUT PLAN –
Day 1 – Back
1. Wide Grip Pull Ups – 3 Sets X 8 Reps or What ever you can
2. Single Arm Dumbbell Rows – 3 Sets X 8 Reps (Each Side)
3. Barbell Rows – 3 Sets X 8 Reps 4. Deadlift – 3 Sets X 8 Reps
Day 2 – Chest
1. Incline Dumbbell Chest Press – 3 Sets X 10 Reps
2. Incline Bench Press – 3 Sets X 8 Reps
3. Decline Bench Press – 3 Sets X 8 Reps
4. Decline Dumbbell Chest Fly – 3 Sets X 8 Reps
5. Incline Dumbbell Chest Fly – 3 Sets X 8 Reps
Day 3 – Biceps
1. Barbell Curl – 3 Sets X 8 Reps
2. Hammer Curl – 3 Sets X 8 Reps
3. Concentration Curl – 3 Sets X 8 Reps (Each Side)
Day 4 – Legs
1. Barbell Squats – 5 Sets X 10 Reps
Day 5 – Shoulders
1. Front Deltoid Raise – 3 Sets X 8 Reps (Light Weights)
2. Behind The Neck Shoulder Press – 3 Sets X 10 Reps (Light Weights)
3. Medial Deltoid Raise – 3 Sets X 8 Reps
4. Barbell Shrugs – 3 Sets X 12 Reps
Day 6 – Triceps
1. Overhead Triceps Extension With Dumbbell – 3 Sets X 8 Reps
2. Lying Triceps Extension With Dumbbell – 3 Sets X 8 Reps (Each Side)
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