Day 6 – Day 10

Day 6

Chest:

1) Flat bench BARBELL press 4sets reps 15,12,10,8

Alternate every set pushups 15-20 reps

2) Incline BARBELL press 4sets reps 15,12,10,8 alternate every set pushups 10-15 reps

3) Incline Dumbbell press 3sets reps 15,12,10

4) Pec fly’s on machine 4sets reps 10-15

5) Bar dips alternate pushups 3sets reps 10-15

Triceps:

1) Skull crush with BARBELL 4sets reps 10-15

2) Press down on machine 3sets 10-15 reps

3) Single hand Dumbbell extension 3sets

4) Triceps dips on bench reps 20-25

20mins cardio &skipping 3sets each set 100reps

Day 7

Back

  1. pull ups 4sets 15reps each set
  2. lat pull down towards back 4 sets reps 12,10,8,6
  3. seated rowing with lat pull down rod 4sets reps 12,10,8,6
  4. dumbbell rowing 4sets reps 12,10,8,6
  5. incline bench barbell rowing 4sets till failure
  6. seated rowing with rope 4sets 12,10,8,6

Day 8

Shoulder: warmup

5kg Dumbbell press, side raises, front raise 2sets 15reps

  1. Front barbell press 4 sets starting weight 15kg reps 18,15,12,10

Now go reverse on reps and weights – drop 10,15,12,10

2) Arnold press 3sets 15reps each set

3) 5kg weight side raises 25reps next 7.5kg reps 20,10kg 15reps (do it slow and controlled)

4) Front barbell raise 3sets reps 15

5) Single hand Dumbbell Front raise 3sets each set 15reps

5) Shrugs with Dumbbell 5sets heavy Dumbbell each set 20-25 reps

5) Barbell that upright row 3sets reps 10-15

Lower abs

1) Knees pulling on bar

2) Decline bench leg raise 20-25 reps 3sets

Day 9

Bicep:

2sets warmup

1) Barbell bicep curl 4sets reps 15,12,10,8

2) Dumbbell curl 1set both hands 1set alternate hammer 1set alternate prechure curl 1set

3) Dumbbell concentration 3sets

4) Barbell curl reverse 3sets

5) Single hand bicep curl on machine

Tricep:

2sets warmup

1) Skull crush straight rod 4sets

2) Reverse extension with rope 4sets

3) Single hand Dumbbell extension 3sets

4) Press down 4sets reps 15-20

5) Tricep dips on bench put weights on legs 4sets 20-25 reps

Day 10

Chest:

1) Flat bench Dumbbell press 4sets heavy reps  15,12,10,8

2) Decline barbell press 4sets reps 15,12,10,8

3) Decline Dumbbell press 3sets reps 15,12,10,8

4) Incline fly’s 3sets reps 20-25

5) One leg push ups 3sets 10reps

6) Cable fly’s 3sets reps 15

Lower Abs:

1) Leg raise on flat bench lower half raise 15 reps upper half 15reps full leg raise 15 3sets

2)  Decline Bench position leg raises 3sets 20-25 reps

3) Knee pulling on bar 4sets 15-20 reps

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