Day 16 – Day 20

Day 16

Back:

1) Deadlifts 4sets heavy alternate chin-ups 4sets out

2) Latpulldown 4sets alternate same machine close grip reps 15-20

3) Seated rowing on machine straight rod 4sets reps each set 12-15

4) Dumbbell rowing on incline bench reps 15-20

5) V bar pulling on machine 3sets heat 15-20reps

6) Chin-ups 4sets each set maximum 10reps

Bicep:

1) Barbell bicep curl 4sets reps 15-25

2) Incline bench EZ rod 4sets heavy

3) Dumbbell bicep curls alternate 4sets reps each hand 15 heavy

4) Prechure curl machine 4sets

5) Concentration 3sets

Day 17

Shoulder:

1) Dumbbell press 4sets reps 15-20

2) Arnold press 4sets reps 15-20

3) Dumbbell lateral raise front 3sets reps 12-18

4) Side lateral raise 3sets reps 12-18

5) Dumbbell back lateral raise 3sets reps 12-15

6) Incline bench barbell front raise 3sets reps 20varak

7) Back shrugs on smit machine 5sets heavy reps 12-20

Day 18

Legs:

1) Free squats 3sets reps 20-25

2) Full squats with weights heavy to light 4sets reps 8,10,12,15

3) Walking lunges with Dumbbell 3sets

4) Leg extension heavy to light 4sets reps 8,10,12,15

5) Leg press heavy to light reps 15,18,20,20

6) Standing calf raise 3sets reps 20-25

Day 19 :

Bicep & Tricep

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

7sets Reps:12-20

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

5sets heavy no reps

  1. Prechure curl machine alternate rope extention on cable machine

7sets reps 15-25

  1. Dumbbell Hammer curl alternate kick back

4sets no reps

  1. Dumbbell concentration alternate heavy dumble 3sets reps 15-25

3variation sides

Day 20:

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 mission alternate cable flys heavy reps 10-20

4) Bar ulternet legs bench payna unchi pushups chey 4sets reps 15-25

5) Decline bench pullover 4sets reps 10-20

Triceps:

1) Closegrip heavy alternate diamond pushups 7sets reps 10-25

2) Press down with rope 4sets reps 15-25

3) Kickback 4sets heavy reps 15-25

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