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Monday: Chest and Triceps

Set 1 Set 2 Set 3 Set 4


Bench Press
Incline Dumbbell Press
Machine Flies
Dips
Tricep extensions (cable, straight bar)
Tricep extensions (cable , curved bar)
Skull Crushers

Tuesday: Back and Biceps


Set 1 Set 2 Set 3 Set 4
Wide Grip pullups
Deadlifts
Lat Pulldowns
Cable Rows
DB curls
Close Grip Chinups
Hammer Curls

Wednesday: Shoulders and Abs


Set 1 Set 2 Set 3 Set 4
Military Press
Dumbbell Shoulder Press
Lateral Raises
Front Raises
Situps
Crunches
Planks

Thursday: Legs and Abs


Set 1 Set 2 Set 3 Set 4
Squats
Leg Press
Leg Curls
Calf Raises (standing)
Calf Raises (sitting)
Ball Oblique twist
Leg raises
Bicycle Kicks