Day 21 – Day 25

Day : 21

Back:

1) Chin-ups 7sets reps 10-15

2) Lat-pulldowm 7sets reps 10-20

3) T-bar 5sets heavy reps 8-20

4) Incline dumbbell rowing heavy 4sets reps 12-20

5) Rope rowing on cable machine 7sets reps 12-25

6) Standing pull over on cable machine heavy 7sets no reps

Bicep:

1) 1set barbell bicep curl alternate1set rope bicep curl on cable machine

7sets no reps

2) Hercules bicep curls 4sets reps 10-20

3) Concentration 5sets no reps

Day : 22

Shoulder:

1) Dumbbell press heavy 7sets reps 10-20

2) Arnold press 5sets heavy 10-25 reps

3) Dumbbell side lateral raise 7sets reps 15-25 medium weight

4) Cable cross Reverse heavy 7sets medium weight 20-25 reps

5) Shrugs 7sets heavy reps 8-25

7) Upright row on smith 5sets reps 10-20

Abs

Day : 23

Chest:

1) Decline Barbell press heavy reps 10-20

2) Incline Barbell press heavy reps 10-20

3)1set flat chest press machine internet pecflys machine 1set total 5sets no reps heavy weight

4) Bar 5 sets no reps

5) Decline Dumbbell pullover 5sets reps 15-25

Tricep:

1) Heavy dumbbell 4sets reps 10-20

2) Incline ez bar skull crush 7sets reps 10-25

3) Kick back heavy weights 5sets no reps

Abs:

1) Decline bench leg raises 5sets reps 15-25

2) Knees pull on bar 7sets no reps

3) Hanging leg raises 7sets no reps

Day : 24

Back:

1) Chin-ups 10sets reps 10-15

2) Dead lifts 5sets heavy reps 10-20

3) Barbell rowing heavy 5sets reps 12-25

4) Seated rowing machine straight bar wide grip 5sets reps 15-25

5) Single arm dumbbell row heavy 4sets reps 15-25

6) Flat bench pullover with barbell 5sets reps 12-20

Bicep:

1) Bicep curl shoulder or chest barbell 7sets heavy reps 10-25

2) Incline bench dumbbell curl 7sets reps each hand 10-25

3) Concentration 5sets reps 15-25

Day : 25

Shoulder:

1) Seated dumbbell press 1set alternate bend over 1set Total 7sets reps 12-25

2) Arnold press 5sets heavy reps 15-25

3) Side lateral raise 5sets reps 20-30

4) Reverse fly machine 4sets reps 20-30

5) Dumbbell shrugs 7sets reps 20-25

6) Upright row on Smith machine 5sets reps 15-25

Lower:

1) Jumping squat 4sets reps 15-25

2) Leg extension 4sets reps 15-20

3) Leg press 4sets heavy reps 15-20

4) Calf raises machine 3sets reps 25 each set

Abs:

1)hanging leg raises 10sets reps 20-25

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