Daily workout sets :-
Mondey :- Chest+light triceps
The Workout
- Flat dumbbell chest presses, 4 sets of 8-12 reps.
- Incline dumbbell bench press, 3 sets of 8-12 reps.
- Dips and cable crossovers superset, 3 sets of max reps (a super set is alternating between sets of two exercises)
- Dumbbell skull crushers, 3 sets of 8-12 reps.
- Triceps rope pushdown, 5 minutes non-stop.
Tuesday :- Back+ biceps
Advanced Back and Biceps Workout (Option A)
- Band Row (Prime) Sets: 3 Reps: 20. Banded Row. ...
- Bentover Row (Perform) Sets: 3 Reps: 8–10. Barbell Bent Over Row. ...
- Chinup (Perform) Sets: 3 Reps: 8. ...
- Lat Pulldown (Pump) Sets: 3 Reps: 25. ...
- Dumbbell Hammer Curl (Prime/Pump) Sets: 3 Reps: 15–20. ...
- Barbell Curl (Pump) Sets: 3 Reps: 25–30.
Wednesday :- Forearms+calves
You can definitely get bigger forearms naturally by weight lifting. On the other hand, you can also get them by targeting them directly with grip training. A strong grip positively correlates to bigger forearms.
Thuresday:- Shoulder+tricep
A Shoulder and Triceps Workout That Will Smoke Your Upper Body. There are just four moves. ... Your shoulders—which include your front, lateral, and rear deltoids—are known as pushing muscles, and your triceps (the muscles on the back of your upper arms) help assist them in doing those movements.
Friday:- Legs+biceps
- Eccentric-Accentuated Back Squat: 5 sets of 6-8 reps, 2-3 second eccentric.
- Pause Hack Squat: 4 sets of 8-12 reps.
- Goodmorning: 4 sets of 6-8 reps.
- Bulgarian Split Squat: 3 sets of 8-10 reps (per leg)
- Machine Preacher Biceps Curl: 4 sets of 8-10 reps.
- Weighted Dip: 4 sets of 8-10 reps.
Here are our top 5 core exercises!
- Plank. The plank is a perfect start to your core strengthening journey; with minimal movement, this exercise can be adapted to something harder or easier depending on how you feel. ...
- Reverse crunch. ...
- Bird Dog Crunch. ...
- Bicycle Crunch – Sitting. ...
- Glute Bridge
No comments:
Post a Comment