Day 36 – Day 40

Day : 36

Legs:

1) Jumping squats 4sets reps 15-25

2)leg extension light to heavy 4sets reps

1st set 40

2nd set 30

3rd set 20

4th set 15

Again Reverse heavy to light reps

1st set 15

2nd set 20

3rd set 30

4th set 40

3)leg press heavy 4sets 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

4) Walking lunges with dumbbell 4rounds

Shoulder:

1)Arnold 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)cable side lateral raise 5sets reps 15-25

3)cable Reverse fly 4sets reps 15-25

4)Barbell front raises 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)shrugs on Smith machine 5sets heavy reps 25 every set

Abs:

1)cable rope crunches 7sets no reps

Day : 37

Bicep:

1)prechure curl machine 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 Dumbbell curl Reverse laydown curls 4sets 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)Dumbbell hammer inner curl heavy 4sets no reps

4)cable D handle bicep curls 4sets no reps

Tricep:

1)cable standing rope extension 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 Dumbbell inner tricep extension 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)Deline close grip Barbell press heavy 5sets reps 10-20

4)heavy dumbbell 5sets reps 15-25

Day : 38

Chest:

1)Flat bench Barbell press 5sets heavy reps 12-18

2)Flat bench Dumbbell fly’s 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)Incline Barbell press 5sets heavy reps 12-18

4)incline Dumbbell fly’s 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

4)decline Dumbbell pullover 5sets reps 15-25

Tricep:

1)close grip 5sets reps 12-20

2)cable rope press down 9sets noreps

Day : 39

Back:

1)Chin-ups 10sets reps 12-20

2)Dead lift 5sets heavy reps 12-20

3)Incline bench Reverse laydown Dumbbell row 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

4)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

5)standing cable machine pullover 4sets heavy reps 15-25

Bicep:

1)ez bar bicep curl 7sets reps 12-25

2)standing alternateDumbbell curl 4sets reps 15-25 each hand

3)prechure curl machine 3sets heavy no reps

Day : 40

Shoulder:

1)Dumbbell 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)side lateral raise 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)Reverse fly machine 5sets reps 20-25

4)shrugs heavy 7sets no reps

5)upright row on Smith machine 5sets heavy reps 12-20

Legs:

1)jumping squats 2sets reps 25each set

2)weighted squats 5sets heavy reps 10-20

3)leg extension heavy 5sets reps 15-25

4)leg press 5sets heavy reps 20-25

5)standing calf raise with dumbbell 5sets reps 25each set

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