The leg day is the most important big guy you can check it out all the exercises on you tube
MON Tues Wed Thursday Friday
Chest Shoulders Thighs Chest Shoulders
Back Upper arms Calves Back Upper arms
Forearms Lower Back Forearms
Work out 1 Monday and Thursday
Warm up:-
10 minutes on treadmill
Chest
Dumbbell Press
Incline Press
Pullovers
Back
One arm rows
Power Training
Dead lifts 5 x 5
Abdominals
20 x 3 Crunches on ball
Plank risers 15 x 3
Mason twist (Till failure)
Tuesday and Friday
Warm up:-
Skipping 10 minutes
Shoulders
Dumbbell Shoulder press 8 x3
Dumbbell Lateral Raises 8 x 3
Seated dumbbell Laterals 8 x 3
Biceps
Standing Barbell Curls 10 x 3
Seated Dumbbell Curls 10 x 3
Concentration Curls 10 x 3
Triceps
Kickbacks 10 x 3
Over head extensions
Forearms
Wrist curls 15 x 3
Reverse Wrist curls 15 x 3
Abs
Reverse Crunches 20 x 3
Fiffer Scissors 10 x 3 ( Slow cadence )
Leg Climbs 20 x 3 ( 10 each leg equals a set)
Wednesday
Warm up
10 minutes on treadmill
Legs
Squats 5 x 5
Dumbbell Lunges 12 x 3
Calf Raises 20 x 3 (No weight)
Lower Back
Straight leg dead lifts 10 x 3
Hyper extensions 10 x 3
Abs
Vacuums 10 x 3
Plank till failure
Jack knifes 10 x3
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