Back_extension

Week Seven to Twelve Exercises

Monday – Chest
Exercise Sets Reps
Flat Bench Dummbble Press 3 12,10,8
Incline Bench Press 3 12,10,8
Decline Bench Dummbble Press 3 12,10,8
Flat dumbal Fly 3 12,10,8
Incline dumbal Fly 3 12,10,8
Close Grip Incline Bench Press 2 12,10
Pull Over 3 12,10,8
 
Tuesday – Back
Exercise Sets Reps
Lats Machine Out Side Grip 3 12,10,8
T Bar Out Side Grip 3 16,12,10
Seated Cable Rowing 3 12,10,8
Nee Band Pull Down 3 12,10,8
One Arm Dumbbell Rowing 3 12,10,8
Straight Leg Deadlifts 3 10,8,6
 

 

Abs and Cardio
Workout Schedule
Exercise Sets Reps
20mins core strength exercises, 20mins Abs exercises, 45mins low intensity cardio

 

Wednesday – Biceps
Exercise Sets Reps
Dumbbell Barbell Curl 3 12, 10, 8
Barbell Rod Curl 3 12, 10, 8
Preacher Zig-Zac Rod 3 12, 10, 10
Concentration Curl 3 10, 8, 6
Incline Bench Dumbbell Curl 3 10,8,6
Dumbbell Preacher Curl 3 10,8,6
Note for Biceps
Wide grip pull up – finish sets off with slow negatives if you cannot do 8. If you can’t do pullups, replace with heavy lat pull downs.
Thursday – Triceps
Exercise Sets Reps
Pully Pushdowns 3 12,10,8
Close Grip Bench Press 3 12,10,8
Over Head Extension 3 12,10,8
Lying Tricep Extension 3 12,10,8
Rope Pulldowns 3 12,10,8
Notes
Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press.

 

Abs and Cardio
Workout Schedule
Exercise Sets Reps
20mins core strength exercises, 20mins Abs exercises, 45mins low intensity cardio

 

Friday – Shoulders
Exercise Sets Reps
Shoulder Front Rod 3 12, 10, 8
Shoulder Back Rod 3 12, 10, 8
Military Dumbbell Press 3 12, 10, 8
Back Dumbbell Press 3 12, 10, 8
Front Dumbbell Raises 3 12, 10, 8
Side Dumbbell Raises 3 12, 10, 8
Dumbbell Lateral Raise 3 8
Bent Over Rev Fly 3 8
Notes
None.
 
Saturday – Legs + Calfs
Exercise Sets Reps
Squat 4 10,8,6
Leg Extension 3 12,10,8
Leg Curl 3 12,10,8
Leg Press 3 12,10,8
Standing Calf Raise 4 15, 12, 10, 8
Donkey Calf Raise 3 12, 10, 8
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