Monday
Main Body Part Exercise Sets Reps Rest
Pecs incline barbell bench press 4 15,8,8,6 60-90 seci n
Pecs flat barbellbench press 4 15,8,8,6 60-90 sec
Pecs Dips 4 15.8.8.6 60-90 sec
Pecs Barbell Pullover 4 15.8.8.6 60-90sec
Tuesday
Main Body Part Exercise Sets Reps Rest
Quads barbell squat 4 15,8,8,6 60-90 seci n
Quads front barbell squat 4 15,8,8,6 60-90 sec
Quads sumo deadlifts 4 15.8.8.6 60-90 sec
Hamstrings Barbell stiff legged deadlift 4 15.8.8.6 60-90sec
Wednesday
Cardio- 30 min
Thursday
Main Body Part Exercise Sets Reps Rest
Delts Barbell Military Press 4 15,8,8,6 60-90 seci n
Delts Barbell Upright Row 4 15,8,8,6 60-90 sec
Delts Barbell Clean and press 4 15.8.8.6 60-90 sec
Friday
Main Body Part Exercise Sets Reps Rest
Lats Pull Up 4 15,8,8,6 60-90 seci n
Lats Bent Over Barbell Row 4 15,8,8,6 60-90 sec
Lower Back Barbell Deadlift 4 15.8.8.6 60-90 sec
Saturday - rest
Sunday - rest
Exercises from bodybuilding.com More Exercises at http://www.bodybuilding.com/fun/wotw46.htm
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