Day 31 – Day 35

Day : 31

Back:

1) Lat pull down light to heavy 4sets reps

1st set 40

2nd set 30

3rd set 20

4th set 15

2) Barbell rowing heavy to light 4sets reps

1st set 15

2nd set 20

3rd set 30

4th set 40

3) Dumbbell rowing heavy 5sets reps 15-25

4)T-bar 5sets reps 15-25

5)standing cable pullover 4sets reps 18-25

Bicep:

1)ez bar bicep curl 5sets reps 15-25

2) Prechure curl machine 5sets reps 18-25

3)concentration 3sets reps 15-25

Abs:

1)hanging leg raises 10sets reps 15-25

Day : 32

Shoulder:

1) Dumbbell press 4sets heavy reps

1st set 40

2nd set 30

3rd set 20

4rt set 15

2) Dumbbell lateral raises 5sets reps 18-30

3) Reverse fly machine 5sets reps 15-25

4) Dumbbell shrugs light to heavy 4sets reps

1st set 40

2nd set 30

3rd set 20

4th set 15

Again Reverse

1st set 15

2nd set 20

3rd set 30

4th set 40

5) ez bar upright row 7sets heavy reps 15-25

Shrugs heavy weights.

Lower:

1) Free squats 4sets reps 25each set

2)leg extension 4sets reps

1st set 40

2nd set 30

3rd set 20

4th set 15

Again Reverse

1st set 15

2nd set 20

3rd set 30

4th set 40

3)leg press heavy 4sets reps

1st set 40

2nd set 30

3rd set 20

4th set 15

Again Reverse

1st set 15

2nd set 20

3rd set 30

4th set 40

4) calf raises machine 5sets reps 20-30

Day : 33

Bicep:

1) Bicep curl on cable machine with straight rod light to heavy reps

1st set 40

2nd set 30

3rd set 20

4th set 15

Again Reverse

1st set 15

2nd set 20

3rd set 30

4th set 40

2)Incline Dumbbell curl both hands light to heavy reps

1st set 40

2nd set 30

3rd set 20

4th set 15

Again Reverse

1st set 15

2nd set 20

3rd set 30

4th set 40

3)Prechure curl machine 5sets reps 20-30

4)Dumbbell concentration 4sets light weight no reps

Tricep:

1)decline ez bar skull crush light to heavy reps

1st set 40

2nd set 30

3rd set 20

4th set 15

Again Reverse

1st set 15

2nd set 20

3rd set 30

4th set 40

2)press down v handle — light to heavy reps

1st set 40

2nd set 30

3rd set 20

4th set 15

Again Reverse

1st set 15

2nd set 20

3rd set 30

4th set 40

3)tricep bench dips 4sets no reps

4)heavy dumbbell 5sets no reps out varak chey

Day : 34

Chest:

1)Decline Barbell press light to heavy 4sets reps

1st set 40

2nd set 30

3rd set 20

4th set 15

Again Reverse

1st set 15

2nd set 20

3rd set 30

4th set 40

2)incline Barbell press light to heavy 4sets reps

1st set 40

2nd set 30

3rd set 20

4th set 15

Again Reverse

1st set 15

2nd set 20

3rd set 30

4th set 40

3)incline Dumbbell fly 1set alternate decline Dumbbell fly 1set total 5sets reps 15-25

4)push-ups no reps 4sets

Tricep:

1)heavy dumbbell 4sets reps 15-25

2)ez bar incline skull crush 7sets reps 12-25

3)Diamond push-ups 4sets no reps

Abs:

1) leg raises on bar 10sets with dumbbell no reps

Day : 35

Back:

1)Chin-ups 4sets reps 15-20

2)latpull down light to heavy 4sets reps

1st set 40

2nd set 30

3rd set 20

4th set 15

Again Reverse

1st set 15

2nd set 20

3rd set 30

4th set 40

3)T-bar light to heavy 4sets reps

1st set 40

2nd set 30

3rd set 20

4th set 15

Again Reverse

1st set 15

2nd set 20

3rd set 30

4th set 40

4)Dumbbell rowing 5sets reps 15-20 heavy

5)standing pullover on cable machine 4sets no reps

Bicep:

1) Prechure curl machine 5sets reps 20-25

2) Standing bicep curl 4sets no reps heavy weights

3) Dumbbell hammer curl heavy 4sets no reps

Sides:

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