benefit
New member
Monday: Chest and triceps
Chest:
1. Incline dumbbell press-
5*5
2. Flatbench barbell press-
5*5
3. Incline dumbbell flies-
5*5
4. Cable crossovers-
5*5
Triceps:
1. Pushdowns-
5*5
2. Bent-over cable extensions using a rope-
5*5
3. Dumbbell kickbacks-
5*5
Tuesday: Back and biceps
Back:
1. Lat machine pulldowns to the front-
5*5
2. Close grip pulldowns to the front-
5*5
3. Seated cable rows-
5*5
4. Hyper-extensions-
5*5
Biceps:
1. Incline dumbbell curls-
5*5
2. Standing barbell curls-
5*5
Wednesday: Cardio and abs
Cardio:
1. 30-45 min. of bike, treadmill or Stairmaster.
Abs:
1. Crunches-
3 sets of 50, 50, 50 reps.
2. Leg raises-
3 sets of 25, 20, 20 reps.
Thursday: Legs
1. Squats-
5 sets of 15, 15, 12, 10, 8 reps.
2. Leg extensions-
4 sets of 15, 12, 12, 10 reps.
3. Lunges-
4 sets of 15, 12, 10, 10 reps.
4. Leg curls for hamstrings-
4 sets of 15, 12, 12, 10 reps.
5. Standing calf raises-
4 sets of 18, 18, 15, 12 reps.
Friday: Shoulders/biceps
or triceps superset
Shoulders:
1. (Military) barbell press behind the neck-
5*5
2. Standing side laterals-
5*5
3. Upright rows with barbell-
5*5
4. Seated bent over dumbbell laterals-
5*5
Biceps or triceps superset:
1. Tricep pushdowns on cable machine superset
with barbell curls-
3 sets of 15, 12, 2, 10 reps
2. Seated dumbbell extension superset with
dumbbell hammer curls-
3 sets of 15, 12, 2, 10 reps
Chest:
1. Incline dumbbell press-
5*5
2. Flatbench barbell press-
5*5
3. Incline dumbbell flies-
5*5
4. Cable crossovers-
5*5
Triceps:
1. Pushdowns-
5*5
2. Bent-over cable extensions using a rope-
5*5
3. Dumbbell kickbacks-
5*5
Tuesday: Back and biceps
Back:
1. Lat machine pulldowns to the front-
5*5
2. Close grip pulldowns to the front-
5*5
3. Seated cable rows-
5*5
4. Hyper-extensions-
5*5
Biceps:
1. Incline dumbbell curls-
5*5
2. Standing barbell curls-
5*5
Wednesday: Cardio and abs
Cardio:
1. 30-45 min. of bike, treadmill or Stairmaster.
Abs:
1. Crunches-
3 sets of 50, 50, 50 reps.
2. Leg raises-
3 sets of 25, 20, 20 reps.
Thursday: Legs
1. Squats-
5 sets of 15, 15, 12, 10, 8 reps.
2. Leg extensions-
4 sets of 15, 12, 12, 10 reps.
3. Lunges-
4 sets of 15, 12, 10, 10 reps.
4. Leg curls for hamstrings-
4 sets of 15, 12, 12, 10 reps.
5. Standing calf raises-
4 sets of 18, 18, 15, 12 reps.
Friday: Shoulders/biceps
or triceps superset
Shoulders:
1. (Military) barbell press behind the neck-
5*5
2. Standing side laterals-
5*5
3. Upright rows with barbell-
5*5
4. Seated bent over dumbbell laterals-
5*5
Biceps or triceps superset:
1. Tricep pushdowns on cable machine superset
with barbell curls-
3 sets of 15, 12, 2, 10 reps
2. Seated dumbbell extension superset with
dumbbell hammer curls-
3 sets of 15, 12, 2, 10 reps
