one arm behind push dwn rope push down over head extension skull crusher skull crusher 1 arm extension OH
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4kg 20KG 17kg 20kg 9kg each arm 9kg
8-12 8-12 8-12 8-12 8-12 8-12
reps reps reps reps reps reps
reps reps reps reps reps reps
1 2 2 2 2 2
2 2 2 2 2 2
warmup 2 sets 45KG/30 slow sets 40kg sets 16kg each sets 16kg each sets 57KG sets 0
sets sets sets sets sets sets
day 2 tuesday:pull day : back,rear delt,biceps & forearm ......................................................... Lat pull down close grip row behind back shrug one arm row Hyper extension cable rear delt
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8-12 8-12 8-12 8-12 8-12 8-12 8-12
reps reps reps reps reps reps
1 2 2 2 2 2
warmup warmup 2 sets 53KG sets 41 KG sets 16 kg each sets 20kg sets sets 3kg each
regular curl hammer curl inclined reverse curl preacher cable precher single arm cable over head biceps
-
8-12 8-12 8-12 8-12 8-12 8-12 8-12
reps reps reps reps reps reps reps
2 2 2 2 2 2 2
sets sets sets sets sets sets sets
wrist behind back wrist curl
- 15-20 reps 3 sets - 8-12 reps 3 sets
26KG 8KG 9.5kg 19KG 11kg 5kg 5kg
10blocks 8blocks 3blocks single arm 3blocks single arm
13kg 33kg
Day 3 : legs,side delt calves,obliques & abs .......................................................... Squat leg extension hamstring curl