DAY ONE PUSH:
Incline Dumbbell Press
Flat Dumbbell Press
Decline Dumbbell Press
Seated Dumbbell Press
Tricep Press down
Behind the neck rope extensions
DAY TWO PULL:
Barbell Row
Seated Cable Row
Front Pull Down
Incline Dumbbell Curls
Standing Barbell Curls
Day Three Legs:
Standing Calf Raises
Seated Calf Raises
Barbell Squat
Leg Extensions
Lying Hamstring Leg Curls
Note: Cardio can be done either after weight training 4 days a week
(except leg day) if you are training 6 days a week.
If you are training 3
days a week then you may weight training Monday to Wednesday, and
Thursday, Friday and Saturday you may do cardio. Abs you can train them
twice a week like any other body part. Simply, roman chair sit-ups and
leg raises.
Incline Dumbbell Press
Flat Dumbbell Press
Decline Dumbbell Press
Seated Dumbbell Press
Tricep Press down
Behind the neck rope extensions
DAY TWO PULL:
Barbell Row
Seated Cable Row
Front Pull Down
Incline Dumbbell Curls
Standing Barbell Curls
Day Three Legs:
Standing Calf Raises
Seated Calf Raises
Barbell Squat
Leg Extensions
Lying Hamstring Leg Curls
Note: Cardio can be done either after weight training 4 days a week
(except leg day) if you are training 6 days a week.
If you are training 3
days a week then you may weight training Monday to Wednesday, and
Thursday, Friday and Saturday you may do cardio. Abs you can train them
twice a week like any other body part. Simply, roman chair sit-ups and
leg raises.