Day 26 – Day 30

Day : 26

Chest:

1) Decline Barbell press 7sets reps 15-25

2) Decline dumbbell press 7sets reps 15-25

3) Decline dumbbell flys 5sets reps 15-25

4) Pec flys machine 4sets reps 20-25

5) 1set cable cross from down alternate bar dips 5sets no reps

Tricep:

1) Rope press down 5sets

2) Tricep bench dips 5sets

3) Heavy dumbbell 5sets

Day : 27

Back:

1)T-bar 7sets

2) Lat pulldown alternate single arm row with T-Bar 7sets

3) Incline bench double dumbbell Rowing 5sets

4) Wide grip lat pull 5sets

5)standing straight rod pull over alternate rope pulling from down 5sets

Bicep:

1) Prechure curl on machine alternate straight rod 7sets

2) Dumbbell curl 5sets

3) Single hand D on top 5sets

Day : 28

Lower:

1) Jumping squats 4sets reps 15-20

2) Weighted squats 4sets reps 15-20 heavy

3) Leg extension 1set walking lunges 1set total 4sets reps 15-20

4) Leg press heavy reps 15-25

5) Calf raise machine 3sets reps 20-25

Shoulder:

1) Dumbbell press 1set alternate Barbell press 1set total 7sets reps 15-26

2) Arnold press 5sets reps 15-25

3) Single arm side dumbbell raises heavy 4sets reps 15-25

4) Cable cross Reverse 7sets reps 15-25

5) Dumbbell shrugs 7sets heavy no reps

Abs:

1)rope crunches 7sets no reps

2)hanging leg raises 7sets no reps

Day : 29

Bicep:

1) Standing bicep curl with straight Barbell 4sets reps

1st set 40

2nd set 30

3rd set 20

4th set 15

2)standing bicep curl heavy to light 4sets both hands at a time

Reps 1st set 15

2nd set 20

3rd set 30

4th set 40

3) Prechure curl machine 5sets heavy reps 15-25

4)concentration 4sets reps 20-30

Tricep:

1) ez bar flat bench skull crush 4sets light to heavy reps

1st set 40

2nd set 30

3rd set 20

4th set 15

2) Press down machine with rope heavy to light

4sets reps

1st set 15

2nd set 20

3rd set 30

4th set 40

3) Heavy dumbbell 5sets reps 15-25

4) Kick back 4sets heavy no reps

Abs:

1)cable rope crunches 10sets no reps

Day : 30

Chest:

1) Flat bench dumbbell press light to heavy 4sets reps

1st set 40

2nd set 30

3rd set 20

4th set 15

2) Incline dumbbell press heavy to light 4sets reps

1st set 40

2nd set 30

3rd set 20

4th set 15

3) Incline dumbbell fly 1set alternate pecflys machine 1set total 5sets reps 15-25

4) Cable fly’s from above 5sets reps 20-25

5) Decline dumbbell pullover heavy 4sets reps 15-20

Tricep:

1)close grip 4sets heavy reps 10-15

2)press down with rope heavy 4sets reps 12-20

3) Heavy dumbbell 3sets reps 10-18

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