Friday - Arms/Shoulders (OPTiONAL) :
Seated Overhead Dumbell Press - 3 sets of 8 reps
Lateral Raises - 3 sets of 10 reps
Barbell Curls - 3 sets of 10 reps
Skullcrushers - 3 sets of 10 reps.
Standing Dumbell Curls - 3 sets of 10 reps
Tricep Pushdowns - 3 sets of 10 reps
For the exercises that have low reps such as "5 sets of 5 reps", use a heavy weight that you can only handle for 5-8 reps. For ones that have higher (10-12) reps, use a weight that you think you can handle for 12-15 reps, and make sure your form is strict and you really squeeze the muscles. This plan with proper diet (high protein, moderate carb, moderate healthy fat), will yield amazing size and strength gains.
Tricep Pushdowns - 3 sets of 10 reps
For the exercises that have low reps such as "5 sets of 5 reps", use a heavy weight that you can only handle for 5-8 reps. For ones that have higher (10-12) reps, use a weight that you think you can handle for 12-15 reps, and make sure your form is strict and you really squeeze the muscles. This plan with proper diet (high protein, moderate carb, moderate healthy fat), will yield amazing size and strength gains.
👉 Introduction : Quick Guide on How to Burn Fat Quickly
👉 Monday - Chest/Triceps Day 1
👉 Tuesday - Back/Biceps
👉 Wednesday - Legs
👉 Thursday - Chest/Triceps Day 2
👉 Friday - Arms/Shoulders (OPTiONAL)
👉 Monday - Chest/Triceps Day 1
👉 Tuesday - Back/Biceps
👉 Wednesday - Legs
👉 Thursday - Chest/Triceps Day 2
👉 Friday - Arms/Shoulders (OPTiONAL)
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