The week is done.
Tricep Tuesday
Machine bench(use the grip that makes your thumbs up) x12
Tri-cep pull x 12
dips Start with 15 then add 10 each each set after
Dumbbell incline press x10
Over head tri-cep press x 12
dumb bell kick backs x10
Narrow hand position push ups 10-15
Dumbbell shoulder press x 20
Dips until failure
Leg extension Wednesday
To be done together
one does one exercise there other does the other
Stability ball squats x12
Leg extension (lightweight) x20
do this 4 times
lunge x16 (walking)
calf raises till other is done with lunges
both do 20 ab exercises your choice
leg extensions(heavier weight) x10
squat and press x 5 each side
side step squats x 10 each
treadmill steps x 6 each
Thursday thursday
lat pull wide x 10 narrow over hand grip x 10 narrow under hand grip x10
Bent over row x8
side lat raises x20
open hand bicep curlsx 10
upright row x20
hammer curl x10
trx pull x 20
1 comments:
I love it that you're exercising a lot! It's very good mate, I'd really appreciate it if you'd write your warm ups and cool downs too and try to keep a chart you could show us of how much you've progressed! Keep up the great work #GetHench #GoHome
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