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Workout Update
描述
Hey guys this channel is my personal blog where, I will share my experiences regarding Bodybuilding & physique transformation.
Workout
Monday
Chest :-
Flat Bench Press 5 set 12-15 reps
Inclined Bench Press 5 set 12-15 reps
Dumbbell Fly 5 set 12-15 reps
Declined Bench Press 5 set 12-15 reps
Dips 5 set 20 reps
Tuesday
Back :-
Chinning Bar 5 set 20 reps
Lats Pull Down 5 set 12-15 reps
Behind Lats Pull Down 5 set 12-15 reps
Close Grip Lats Pull Down 5 set 12-15 reps
Seated Cable/DB rows 5 set 12-15 reps
Deadlifts 5 sets 20 reps
Thursday
Shoulders :-
Front Shoulder Press 5 set 12-15 reps
Behind Shoulder Press 5 set 12-15 reps
Front Shoulder DB rises 5 set 12-15 reps
Side Shoulder DB rises 5 set 12-15 reps
Upright rows 5 set 12-15 reps
Dumbbell Shrugs 5 set 12-15 reps
Friday
Arms :-
Bicep curls 5 sets 12-15 reps
DB Bicep curls 5 set 12-15 reps
DB Preacher curls 5 set 12-15 reps
Concentration curls 5 set 12-15 reps
Triceps push down 5 sets 12 -15 reps
Triceps pull down 5 sets 12-15 reps
Triceps row pull down 5 sets 12-15 reps
Kickback 5 sets 12-15 reps
Wednesday & Saturday
Legs :-
Leg Extensions 5 sets 20 reps
Hack Squats 5 sets 12-15 reps
Leg Press 5 sets 12-15 reps
Leg Curls 5 sets 20 reps
Calves Rises 5 sets 20 reps
Workout
Monday
Chest :-
Flat Bench Press 5 set 12-15 reps
Inclined Bench Press 5 set 12-15 reps
Dumbbell Fly 5 set 12-15 reps
Declined Bench Press 5 set 12-15 reps
Dips 5 set 20 reps
Tuesday
Back :-
Chinning Bar 5 set 20 reps
Lats Pull Down 5 set 12-15 reps
Behind Lats Pull Down 5 set 12-15 reps
Close Grip Lats Pull Down 5 set 12-15 reps
Seated Cable/DB rows 5 set 12-15 reps
Deadlifts 5 sets 20 reps
Thursday
Shoulders :-
Front Shoulder Press 5 set 12-15 reps
Behind Shoulder Press 5 set 12-15 reps
Front Shoulder DB rises 5 set 12-15 reps
Side Shoulder DB rises 5 set 12-15 reps
Upright rows 5 set 12-15 reps
Dumbbell Shrugs 5 set 12-15 reps
Friday
Arms :-
Bicep curls 5 sets 12-15 reps
DB Bicep curls 5 set 12-15 reps
DB Preacher curls 5 set 12-15 reps
Concentration curls 5 set 12-15 reps
Triceps push down 5 sets 12 -15 reps
Triceps pull down 5 sets 12-15 reps
Triceps row pull down 5 sets 12-15 reps
Kickback 5 sets 12-15 reps
Wednesday & Saturday
Legs :-
Leg Extensions 5 sets 20 reps
Hack Squats 5 sets 12-15 reps
Leg Press 5 sets 12-15 reps
Leg Curls 5 sets 20 reps
Calves Rises 5 sets 20 reps
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