my Training routines
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my Training routines
Mon, Wed, Fri
Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps
Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps
Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps
Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps
Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
Abs:
Nonstop instinct training for 30 minutes
Tues, Thurs, Sat
Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps
Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps
Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps
Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps
Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
Abs:
Nonstop instinct training for 30 minutes
Tues, Thurs, Sat
Biceps: |
Barbell curls - 6 sets, 6-10 reps |
Seated dumbbell curls - 6 sets, 6-10 reps |
Dumbbell concentration curls - 6 sets, 6-10 reps |
Triceps: |
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps |
Pushdowns (exterior head) - 6 sets, 6-10 reps |
Barbell French presses (interior head) - 6 sets, 6-10 reps |
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps |
Shoulders: |
Seated barbell presses - 6 sets, 6-10 reps |
Lateral raises (standing) - 6 sets, 6-10 reps |
Rear-delt lateral raises - 5 sets, 6-10 reps |
Cable lateral raises - 5 sets, 10-12 reps |
Calves and Forearms: |
Same as Monday, Wednesday and Friday |
Abs: |
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