Day : 136
Chest:
1) incline bench press 5sets
Triceps:
1) incline bench press 5sets
Chest:
2) decline bench press 5sets
Triceps:
2) straight rod cable press down 5sets
Chest:
3) incline dumbbell fly 5sets
Triceps:
3) rope extension from down 5sets
Chest:
4) decline flies 5sets
Triceps:
4) dips 5sets
Chest:
5) cable cross from top alternate weighted bar dips for chest 5sets
Triceps:
5) db kick back 5sets
Day : 137
Back:
1) lat pulldown back 1set alternate 1set chin-ups 7sets reps 8-20
Bicep:
1)Barbell bicep curl half 15,half 15 full 15 5sets
Back:
2)seated rowing lat pulldown rod 5sets reps 8-18
Bicep:
2) Incline bench ez bar Reverse laydown bicep curl 5sets reps 8-20
Back:
3)T-bar 5sets inner grip heavy reps 8-20
Bicep:
3)Prechure curl bench single arm dumbbell bicep curl 5sets reps each hand 8-15
Back:
4)Dumbbell rowing 5sets reps 10-18
Bicep:
4) Hammer inner curls heavy 5sets reps each hand 6-12
Back:
5)cable machine V bar pulldown 5sets reps 10-18
Bicep:
5)cable machine straight rod bicep curl heavy 5sets no reps
Back:
6)dead lifts 5sets medium weight no reps
Day : 138
Shoulder:
1) Dumbbell press 5sets reps 8-15 heavy
2) Barbell military press 5sets heavy reps 8-15
4) Dumbbell side lateralraise 7sets reps 15-25
5) Reverse fly machine 7sets reps 15-25
6) Dumbbell bend over 7sets reps 15-20
7) shrugs on smith machine heavy 7sets reps 20-30
Abs:
1)decline leg raise
2)leg raises on bar
3)hanging leg raise
Day : 139
Bicep & Tricep
- ez bar bicep curl 1set alternate Tricep incline ez bar skull crush heavy
7sets Reps:12-20
- Incline alternate dumbbell curl 1set alternate cable straight bar press down 1set total
5sets heavy no reps
- prechure curl machine alternate rope extention on cable machine
7sets reps 15-25
4) Dumbbell Hammer curl alternate kick back 4sets no reps
5) Dumbbell concentration alternate heavy dumbbell 3sets reps 15-25
Day : 140
Chest:
1) Incline Barbell press 5sets heavy reps 8-20
2) Decline Barbell press 5sets heavy reps 8-20
3) Incline bench flys on cable machine alternate cable flys heavy reps 10-20
4) Bar dips alternate pushups with legs on flat bench 4sets reps 15-25
5)decline bench pullover 4sets reps 10-20
Tricep:
1) Close grip tricep press heavy on flat bench alternate diamond pushups 7sets reps 10-25
2)press down with rope 4sets reps 15-25
3) kickback 4sets heavy reps 15-25
Abs:
- plank 4sets 45-60 seconds hold
