7/24/2019 exxercise

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Monday - Chest and AbsBench Press (3 sets, 4-6 reps)Incline Bench press (3 sets,4-6 reps)Dumbell Incline Bench Press (3 sets, 8-1 reps)Dips (3 sets, 8-1reps)Cable Crunch (3 sets, 1!-" reps)#e$ %aises (3 sets t& 'ailure)Air Bies (3 setst& 'ailure)------------------------------------------------------Tuseday - BacBarbell Deadli'ts (3sets, 4-6 reps)Barbell Bent &er %&* (3 sets, 8-1 reps)Dumbell &ne arm r&* (3sets, 8-1 reps)Cl&se $rup +r&nt lateral pulld&*n (3 sets, 8-1

reps)------------------------------------------------------Wednesday - h&uldersilitar. Press (3sets, 8-1 reps)Barbell up ri$ht %&* (3 sets, 8-1 reps)#ateral %aise (3 sets, 8-1reps)Dumbell Bent /er Delt %aise (3 sets, 8-1reps)------------------------------------------------------Thursday - ArmsDumbbell alternatieBicep curl (3 sets, 8-1 reps)0ricep pushd&*n (-Bar) (3 sets, 8-1 reps)Barbell Curl(3 sets, 8-1 reps)Dumbell seated 0ricep Press (3 sets, 8-1reps)------------------------------------------------------Friday - #e$sBarbell 2uat (3 sets, 4-6reps)#e$ Press achine (3 sets, 8-1 reps)%&manian Deadli't (3 sets, 8-1reps)------------------------------------------------------

7/24/2019 exxercise

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168

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