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Legs :
30 minuets stairs
Narrow legs squat
Lunges
Wide legs squat
Leg press
Hamstrings curls
Hamstrings extension bar
Abs
Chest :
6 Push up sets *15
Flat dumbbell flys
Flat dumbbell presses
Cross cable chest up incline
Incline dumbbell presses
Machine incline and decline presses
Shoulders:
Front dumbbell raises
Side raises
Dumbbell presses heaviest weight 5 sets *12
Rear butterflies
Rear dumbbell flys
Dumbbell shrugs
Bar shrugs
Wide bar upper back curls
Back :
Bar curls reversed grip heaviest 5 sets*12
Reversed grip lats pull down
Bar curls normal grip heaviest 5 sets*12
Front lats pull down
Dumbbell one hand
Seated rows close grip
Lower back extension
Biceps:
Close grip bar curls standing
Wide grip bar curls standing
Cables front double biceps pose
Pressure curls one hand
Triceps:
Parallel flat dumbbell curls
Close grip pull down
Dumbbell one hand over head
Rope pull down
Dumbbell kick back
Everything 4*12
Routine:
1.Legs +abs
2.Chest + biceps + shoulders close grip on smith machine 5 *20
3.Back +triceps + 6 sets rear delts butterflies
4.shoulders+ incline bar presses chest
5. Arms
6. 10 sets abs everyday beside cardio time
Step Machine
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1x0 reps |
rest: 30s
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Hack Squat (Narrow Stance)
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4x12 reps |
rest: 60s
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Hack Squat
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4x12 reps |
rest: 60s
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Dumbbell Walking Lunge
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4x12 reps |
rest: 60s
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Machine Leg Press
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4x12 reps |
rest: 60s
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Machine Seated Leg Curl
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4x12 reps |
rest: 60s
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Machine Squat
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4x12 reps |
rest: 60s
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Machine Seated Calf Raise
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4x8 reps |
rest: 60s
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Donkey Calf Raise
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4x8 reps |
rest: 60s
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Hanging Leg Raise
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5x20 reps |
rest: 60s
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Crunch
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5x20 reps |
rest: 60s
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Push-Up
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6x15 reps |
rest: 60s
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Dumbbell Fly
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4x12 reps |
rest: 60s
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Dumbbell Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 60s
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Cable Cross-Over
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4x12 reps |
rest: 60s
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Machine Incline Chest Press
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4x12 reps |
rest: 60s
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Leverage Decline Chest Press
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4x12 reps |
rest: 60s
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EZ Bar Close Grip Curl
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4x12 reps |
rest: 60s
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Barbell Bicep Curl (Wide Grip)
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4x12 reps |
rest: 60s
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Preacher Curl Machine
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4x12 reps |
rest: 60s
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Smith Machine Upright Row
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5x20 reps |
rest: 60s
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Decline Crunch
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10x20 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 60s
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Machine Seated Row
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4x12 reps |
rest: 60s
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Machine Vertical Row (Reverse Grip)
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4x8 reps |
rest: 60s
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Machine Bicep Curl (Reverse Grip)
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4x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 60s
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T Bar Row
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4x8 reps |
rest: 60s
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Machine Reverse Fly
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4x12 reps |
rest: 60s
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Back Hyperextension
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4x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x12 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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4x12 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x8 reps |
rest: 60s
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Hanging Leg Raise
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10x12 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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4x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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5x12 reps |
rest: 60s
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Machine Reverse Fly
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4x12 reps |
rest: 60s
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Dumbbell Lateral Raise (Prone)
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4x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x12 reps |
rest: 60s
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Barbell Shrug
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4x12 reps |
rest: 60s
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T Bar Row
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4x12 reps |
rest: 60s
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Barbell Incline Bench Press
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4x12 reps |
rest: 60s
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Machine Ab Crunch
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10x12 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 60s
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EZ Bar Close Grip Curl
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4x12 reps |
rest: 60s
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EZ Bar Curl
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4x12 reps |
rest: 60s
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Preacher Curl Machine
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4x12 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x12 reps |
rest: 60s
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Cable Shoulder Extension
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4x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x12 reps |
rest: 60s
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Dumbbell Tricep Extension
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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4x12 reps |
rest: 60s
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Crunch
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10x12 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 60s
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