TUESDAY BACK WORKOUT LATS / MID-BACK / LOWER BACK --------------------------------------------------------------- 1) LAT PULL-DOWN (WIDE GRIP) 2) SEATED CABLE ROW 3) DEADLIFT 4) BENT OVER ROW 5) BACK EXTENSION (HYPER) ---------------------------------------------------------------
WEDNESDAY BICEPS WORKOUT --------------------------------------------------------------- 1) DUMBBELL BICEP CURL 2) CLOSE GRIP EZ BAR CUR 3) EZ-BAR PREACHER CURL 4) DUMBBELL HAMMER PREACHER CURL 5) DUMBBELL REVERSE CURL 6) SEATED BARBELL WRIST CURL (FOREARMS) ---------------------------------------------------------------
THURSDAY TRICEP & ABS WORKOUT --------------------------------------------------------------- 1) TRICEP BENCH DIPS 2) DUMBBELL OVERHEAD EXTENSION 3) PULLEY PUSH DOWN 4) DUMBBELL KICK BACK --------------------------------------------------------------- AFTER TRICEP WORKOUT DO ABS WORKOUT
1) SIT - UPS 2) BICYCLE CRUNCHES 3) INCLINE STRAIGHT LEG & HIP RAISE 4) HANGING KNEE & LEG RAISES 5) SEATED V SITS 6) WEIGHED RUSSIAN TWIST 7) WEIGHTED SITS UPS ---------------------------------------------------------------
FRIDAY SHOULDERS (DELTOID) & TRAPS WORKOUT --------------------------------------------------------------- 1) DUMBBELL SIDE RAISE 2) DUMBBELL FRONT RAISE 3) DUMBBELL SHOULDER PRESS (SEATED) 4) FRONT RAISE (CABLE) 5) REVERSE PEC DECK 6) FACE PULLS 7) DUMBBELL SHRUGS (TRAPS) ---------------------------------------------------------------
SATURDAY LEGS WORKOUT (3 SETS OF 8 TO 12 REPS) --------------------------------------------------------------- 1) BARBELL SQUAT (BACK) 2) BARBELL LUNGES 3) HIP THRUST 4) LEG PRESS 5) LEG EXTENSION 6) LYING LEG CURLS 7) SEATED CALF RAISE ---------------------------------------------------------------
