1.4 sets of incline dumbell press 8-10 reps
2.3 sets of bench press 8-10 reps
3.3 sets incline flies 8-10
4.3 sets of chest dips till failure
5.3 sets of barbell curl 8-10 reps
6.3 sets of preacher curls 8-10
( drop the weight then do another 8)
Tuesday:leg day
1.4 sets of sqauts 8-10
2.3 sets of lunges 8-10
3.3 sets of leg press 8-10
4.3 sets of leg extensions til failure
5.3 sets of leg curls 8-10
To hit calves you need to do it till failure because they get used everyday so they are hard to hit.
Wednesday:back day
1.3 sets of lat pull downs 8-10
2.4 sets of deadlifts 8-10
3.3 sets of bent over rows
4.3 sets of dumbell rows 8-10
5.3 sets of hyper exstension 8-10
Thursday: Shoulders/Triceps
1.4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps 2.3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3.3 sets of front raises 8-10 reps
4.3 sets of Lying Rear Delt Raises 8-10 reps
5.3 sets of Close-Grip Bench Press 8-10 reps
6.4 sets of Pulldowns 8-10 reps
7.3 sets of Skullcrushers 8-10 reps
1.4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps 2.3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3.3 sets of front raises 8-10 reps
4.3 sets of Lying Rear Delt Raises 8-10 reps
5.3 sets of Close-Grip Bench Press 8-10 reps
6.4 sets of Pulldowns 8-10 reps
7.3 sets of Skullcrushers 8-10 reps
Saturday: Full Body
1.3 sets of Deadlifts 8-10 reps
2.3 sets of Squats 8-10 reps
3.3 sets of Clean and Jerk 8-10 reps
4.3 sets of Weighted Pull ups 8-10 reps
Cardio
I would recommend doing cardio where ever you can.but cardio is important has well never forget about it.
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