Day 46 – Day 50

Day : 46

Chest:

1)Decline Barbell press 4sets 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)Decline Dumbbell fly 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)1set cable fly from down alternate1set bar dips alternate1set push-up (tri set)

4sets no reps

4)decline Dumbbell pullover heavy 3sets 15-25 reps

Tricep:

1)Decline bench close grip 4sets reps 10-18

2)v bar cable press down 5sets noreps

3)Dumbbell kickback 3sets noreps

Day : 47

Back:

1)incline bench reverse laydown Dumbbell row 7sets heavy reps 15-25

2)T-bar 7sets reps 15-25

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)Dumbbell rowing 5sets heavy reps 15-25

5)Flat bench pullover 4sets reps 15-20

Bicep:

1)prechure curl machine 10sets reps 15-25

2)hammer curl 5sets heavy no reps

Shoulder:

1)upright row on Smith machine 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)cable machine D handle one arm side 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

3)bend over fly on cable machine 4sets reps 15-25

4)Barbell front raises 4sets reps 15-25

5) Dumbbell shrugs 7 sets heavy no reps

Day : 48

Bicep:

1)Barbell bicep curl 1set reps

Half 15,half 15, full 15

Alternate immediately Dumbbell bicep curl both Hands at a time 1set

Total 4sets

2)Incline Dumbbell bicep curl alternate4sets reps 15-25

3)prechure curl machine 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)Dumbbell Hammer curl heavy 5sets reps 15-25 each hand

5)dumbbell concentration heavy reps 15-25

Tricep:

1)Flat bench ez bar skull crush half 15,half 15,full 15

5sets

2)pressdown v 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

3) Weighted bench dips 4sets each set 25 reps

4)heavy dumbbell 5sets no reps

5)Dumbbell kick back single hand heavy 5sets reps 15-25

Day : 49

Chest:

1)Incline Barbell 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)incline cable fly’s on cable 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)bar 5sets no reps

4) push-ups legs on flat bench 5sets noreps

5)Flat bench Dumbbell pullover heavy 4sets reps 15-20

Tricep:

1)heavy Dumbbell 7sets no reps

2)Diamond push-ups 4 sets no reps

3)close grip on Decline bench heavy 5sets noreps

Day : 50

Back:

1)Chin-ups 5sets 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)seated rowing 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

4)Incline Reverse Dumbbell rowing 4sets reps 20-25

5)cable v handle pulldown 4sets heavy no reps

Bicep:

1)shoulder Barbell  bicep curl heavy 10sets no reps

2)Dumbbell Hammer curl heavy 5sets reps each side 15-25

3)concentration heavy 5sets reps 15-25 each set

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