Day 51 – Day 55

Day : 51

Shoulder:

1)Barbell press 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)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)Dumbbell side raises 4sets reps 20-25

4)Barbell front raises 4sets reps 15-25

5)Shrugs on Smith machine heavy 7sets no reps

Day : 52

Bicep:

1)Barbell bicep curl with shoulder rod heavy 7sets reps 8-20

2)prechure curl bench ez bar bicep curl heavy reps 10-25

5sets

3)incline bench Reverse Barbell bicep curl 5sets medium weight reps 20-25

4)cable machine rope hammer curl 5sets heavy reps 15-25

5)cable machine straight rod Reverse curl heavy 5sets reps 15-25

6)D handles concentration cable machine both hands 5sets no reps

Tricep:

1)Flat bench Dumbbell laydown extension 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)rope pressdown on cable machine light to heavy 4sets hold for a second after you pull down 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)1st bench dips alternate1set diamond push-ups 5sets

4)cable machine single arm Reverse D handle extension 4sets medium weight reps 20-25

5)heavy dumbbell 5sets reps 15-25

Day : 53

Chest:

1)Incline press machine heavy 7sets reps 15-25

2)Incline 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

3)Incline bench  cable fly’s 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)1set push-ups,1set bar and 1set cable fly’s from above 4sets

Tricep:

1)v bar press down heavy 7sets noreps

2)close grip on flat bench 5sets no reps

Day : 54

Back:

1)Chin-ups 7sets reps 15-25

2)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

2)Incline bench Reverse laydown Barbell rowing 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)Seated rowing Machine latpull down rod heavy 5sets reps 15-25

4)Dumbbell rowing heavy 5sets reps 15-25

5)cable machine pulldown D handles heavy 5sets reps 18-25

Bicep:

1)bicep curl on Smith 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)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 concentration 5sets reps 15-25

Day : 55

Shoulder:

1)1rep dumbbell press 1rep with same dumbbell lateral raise 7sets reps 18-25

2)Incline bench side laydown lateral raise 5sets reps 15-25

3)cable cross Reverse heavy 5sets reps 12-25

4)Dumbbell shrugs heavy 7sets no reps

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

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