Day 136 – Day 140

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

  1. ez bar bicep curl 1set alternate Tricep  incline ez bar skull crush heavy

             7sets Reps:12-20

  1. Incline alternate dumbbell curl 1set alternate cable straight bar press down 1set total

5sets heavy no reps

  1. 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:

  1. plank 4sets 45-60 seconds hold