Day 41 – Day 45

Day : 41

Bicep:

1)cable machine rope bicep curl

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)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

3)Dumbbell hammer curl 5set heavy reps each side 15-25 reps

4)concentration with dumbbell 4sets reps 20-25

Tricep:

1)close grip on Smith machine 4sets light to heavy reps

1st set 40

2nd set 30

3th set 20

4th set 15

Again Reverse

1st set 15

2nd set 20

3rd set 30

4th set 40

2) v bar  cable machine press down 4sets 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 sets 40

3) diamond push-ups hands on flat bench 4sets no reps

4)Dumbbell kick back heavy 5sets reps 15-25

Abs:

1)hanging leg raises 10sets reps minimum 25 reps each set

Day : 42

Back:

1)Chin-ups 5sets reps 10-15

2)Dead lifts 5sets heavy reps 10-18

3)Barbell rowing 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)One hand dumbbell rowing 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)Cable machine rope  pulling 4sets heavy no reps

Bicep:

1)ez bar  bicep curl 7sets reps15-25

2)Incline Dumbbell bicep curl 5sets no reps

Day : 43

Chest:

1)Incline Dumbbell press 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

2)Flat bench Dumbbell press 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)Flat bench Dumbbell fly 3sets reps 15-25

4)incline Dumbbell fly 3sets reps 15-25

5)cable fly’s from above 5sets no reps

Day : 44

Shoulder:

1)Arnold press 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

2)Dumbbell side lateral raises 7sets reps 15-25

3)Bend over row 5sets reps 15-25 medium weight

4)shrugs 7sets heavy reps 20-25

5)ez bar uprightrow 4sets reps 15-25

Lower:

1)leg extension 4sets reps 15-25

2)leg press 5sets reps 20-30

3)walking lunges 3sets

4)calf raises machine 5sets no reps

Day : 45

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 bench Reverse laydown Barbell curl 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)hammer inner curl 5sets heavy reps each side 15-20

4)cable machine payna D handle  concentration both hands  4sets reps 15-25

Tricep:

1)Incline ez bar 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 inner dumbbell 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)Diamond push-ups 4sets no reps

4)single arm dumbbell extension 5sets no reps

1 thought on “Day 41 – Day 45”

Leave a Reply

Your email address will not be published. Required fields are marked *