MONDAYS (chest - tris)

Chest..

• Flat barbell bench press 4 sets including (1 warm up) 6-8 reps

….2- 3 mins rest between all sets everyday.

• Chest press 3 sets, 6-8 reps
• Incline flys 3 sets, 6-8 reps 
• Incline db press 3 sets, 6-8 reps
• Sitting pec flys 4 sets, 15-12-10-8 reps
• cable flys 2 sets 6-8 reps

TRICEPS..

• Over head tricep extensions 3 sets, 8 reps 
• Tricep pull down close grip 2 set 8 reps 
• Tricep pull down with rope 2 sets 8 reps
• Tricep pull down wide grip 2 sets 8 reps 
• Dips 3 sets 8 reps last set is till failure
• Reverse dips 2 sets

TUESDAY.(SHOULDERS)

• Behind-the-neck military presses – 12, 10, 8, 6 Reps
• Seated dumbbell presses – 3 Sets of 8 to 10 Reps
• Side dumbbell laterals – 3 supersets of 10 to 12 Reps
• Superset with – Front dumbbell raise
• Lying rear delt dumbbell raise – 3 sets of 8 to 10 Reps

Rear cable laterals – 3 sets of 8 to 10 Reps

WEDNESDAY MORNING (LEGS)

• 45 degree leg press 3 sets 10 - 12 reps just to warm up 
• Squats 8-10 reps 3 sets 
• lunges 8-10 reps 3 sets
• leg extension 3 sets 8-10 reps 
• leg curls 3 sets 8-10 reps
• calf raises one foot 20 pumps other foot 20 then both feet 10 reps- 2 sets 

WEDNESDAY AFTERNOON (BACK AND BICEPS) 

• Shrugs 10-12 reps 
• dead lifts 4 sets (including warm up set) 6-8 reps on main sets 
• lateral pull down 3 sets 6-8 reps
• sitting rows 6-8 reps 3 sets
• bent over rows 3 sets 6-8 reps
• sitting rows wide grip 2 sets 6-8 reps 
• standing lateral pull down 3 sets 6-8 reps 

BICEPS

• cheating barbell curls 3-4 sets 8-10 reps 
• z bar curls wide grip 3 sets 6-8 reps 
• ”             ” close grip 3 sets 6-8 reps
• standing alternate hammer curls 3 sets 6-8 reps
• cables wide grip flat bar 3 sets 6-8 reps 
• preacher curl wide grip 2 sets 6-8 reps 
• one handed preacher db curls 3 sets 6-8 reps

THURSDAY CHEST N TRICEPS

…Same program as Tuesdays.

Friday rest day.

Saturday.

…shoulders and biceps same program but added biceps. 

Sunday rest.

my write up.