Hey guys here are the rest parts of my workouts :
Back:
Pull Ups 3x15
Seated Cable Rows 3x8
Bent Over Barbell Rows overhand 1x6 1x8 1x10 1x12
Lat Pulldowns Underhand Grip 4x12
Single Arm Dumbbell Rows 2x15
Deadlifts 1x8 1x12
--- Triceps
COMPOUND SET
-
Lying Barbell Skull Crushers 3x8 +
Standing Overhand Pushdowns 3x12
(Rest Between Sets)
Floor Press 3x10
Dumbbell Behind the Head Tricep Extensions 2x15
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Shoulder+ABS:
Standing Barbell Overhead Press 1x8 1x10 1x12 1x15
Seated Dumbbell Press 2x8 2x10
TRI SET
-
Standing Dumbbell Front Raises 3x8
Standing Dumbbell Lateral Raises 3x10
Bent Over Dumbbell Rear Raises 3x12
Standing Single Arm Lateral Raises 2x20
Upright Barbell Rows 3x12
Standing Barbell Shrugs 5x20
-
ABS CIRCUIT
-
Crunches x100
Hip Raises x50
Leg Raises x50
Sit Ups x35
Reverse Crunches x35
x2
=====================================
ARMS+TRAPS+ABS:
TRICEPS -
Close Grip Bench Press 4x8
Incline Close Grip Bench Press 3x10
Skull Crushers 3x12
HIGH PULLEY CABLE COMPOUND SET
Close Grip Overhand/Wide Underhand/Rope/Wide Overhead PUSHDOWNS 3x12
BICEPS -
TRI SET
-
Standing Barbell Biceps Curls x8
Barbell Preacher Curls x10
Alternating Hammer Curls x12
-
4 Sets
FOREARMS -
Standing Reverse Barbell Curls 2x20
Single Arm Dumbbell Wrist Curls 2x20
TRAPS -
Seated Dumbbell Shrugs 3x50
AB CIRCUIT -
Crunches x100
Hip Raises x50
Leg Raises x50
Sit Ups x35
Reverse Crunches x35
x2
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