- Joined
- Jul 11, 2018
- Messages
- 8
Day 1
Exercise Sets Reps
1. Squat 5 5
2. Dumbbell Bench 4 10
3. Dumbbell Row 4 10
4. Seated Dumbbell Press 4 10
5. Lunge 4 10
6. Dumbbell Curl 3 10
7. Standing Barbell Tricep Extension 3 10
8. Calf Raise 3 12
9. Plank 5 20 secs
Day 2
Exercise Sets Reps
1. Bench Press 5 5
2. Machine Pec Deck 3 12
3. Leg Extension 4 10
4. Leg Curl 4 10
5. Pullup 4 10
6. Seated Lateral Raise 4 10
7. Dumbbell Hammer Curls 3 10
8. Rope Extension 3 10
9. Plank 5 20 secs
Day 3
Exercise Sets Reps
1. Deadlift 5 5
2. Incline Dumbbell Press 4 10
3. Lateral Raise 4 10
4. Pulldown 4 10
5. Leg Press 4 10
6. EZ Bar Curl 3 10
7. Skullcrushers 3 10
8. Dumbbell Shrugs 3 12
9. Plank 5 20 secs
Exercise Sets Reps
1. Squat 5 5
2. Dumbbell Bench 4 10
3. Dumbbell Row 4 10
4. Seated Dumbbell Press 4 10
5. Lunge 4 10
6. Dumbbell Curl 3 10
7. Standing Barbell Tricep Extension 3 10
8. Calf Raise 3 12
9. Plank 5 20 secs
Day 2
Exercise Sets Reps
1. Bench Press 5 5
2. Machine Pec Deck 3 12
3. Leg Extension 4 10
4. Leg Curl 4 10
5. Pullup 4 10
6. Seated Lateral Raise 4 10
7. Dumbbell Hammer Curls 3 10
8. Rope Extension 3 10
9. Plank 5 20 secs
Day 3
Exercise Sets Reps
1. Deadlift 5 5
2. Incline Dumbbell Press 4 10
3. Lateral Raise 4 10
4. Pulldown 4 10
5. Leg Press 4 10
6. EZ Bar Curl 3 10
7. Skullcrushers 3 10
8. Dumbbell Shrugs 3 12
9. Plank 5 20 secs