WEEKLY WORKOUT 02
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DAY 1 CHEST
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DAY 2 SHOULDERS
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DAY 3 ABS AND CARDIO
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DAY 4 BACK
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DAY 5 ARMS
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DAY 6 LEG DAY
DAY 1
SUPERSET – 5 sets of 10 reps
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Incline Barbell
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Chest Fly Machine
SUPERSET – 5 sets of 10 reps
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Barbell Bench Press
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Hammer Strength Incline
NO SUPERSET – 5 sets of 10 reps with only 10 second rest
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Dips
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Cable crossovers
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Pushups
DAY 2
SUPERSETS – 5 sets of 10 reps
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Military Press Barbell
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Lateral raises
SUPERSETS – 5 sets of 10 reps
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Arnold Press Dumbbells
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Full frontal raises
NO SUPERSETS – 5 sets of 10 reps with only 10 second rest
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Rear Delt Flys
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Full laterals
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Lying Side Laterals
DAY 3
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Bike 10 – minutes
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Toes to bar – 10 reps
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Knee ups- 10 reps
5 sets - 10 reps, 10 second rest
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Weight crunches
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Regular crunches
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Back extensions
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Hi-yex
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Bench step ups
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Pushups
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Interval Tread (fast as you can) 10 sec on, 10 sec off, 10 minutes
DAY 4
SUPERSET – 5 sets of 10 reps
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Pullups
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T-Bar Rows
SUPERSET – 5 sets of 10 reps
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Seated Rows
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Pullovers
NO SUPERSET – 5 sets of 10 reps with only 10 second rest
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Wide Grip Pulldowns
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Dumbbell Shrugs
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Rear Delt Flys
DAY 5
SUPERSET – 5 sets of 10 reps
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Barbell Curls
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Skull Crushers
SUPERSET – 5 sets of 10 reps
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Preacher Curls
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Straight Bar Pushdowns
NO SUPERSET – 5 sets of 10 reps with only 10 second rest
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Alternate dumbbell curls
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Rope Pushdowns
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Wrist Curls
DAY 6
SUPERSET – 5 sets of 10 reps
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Hamstring curls
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Squat
SUPERSET – 5 sets of 10 reps
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Stiff Leg Deadlift
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Leg Extensions
NO SUPERSET – 5 sets of 10 reps with only 10 second rest
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Leg Press
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Seated Calf Raises
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Standing Calf Raises
