Friday 19 December 2014

Current Training

DAY 1: BACK, BICEPS, FOREARMS

Dead Lift: 5x3-5
Dumbbell Row: 3x8-12
Cable Row: 3x8-15
Lat Pull Down: 3 x 8-12
Bent Over Rear Deltoid: 3 x 8-20

Biceps & forearms



DAY 2: CHEST, SHOULDERS, TRICEPS

Smith Machine Incline Press: 2x8-12
Bench Press: 2x8-12
Incline Dumbbell Press: 2x8-15
Incline Fly: 2x8-12

Smith Machine Shoulder Press: 2x8-12
Alternating Dumbbell Shoulder Press: 2x8-12
Alternating Lateral Raise: 2x8-20

Dips: 2x8-12
Smith Machine Close Grip Bench Press: 2x8-12

Triceps


DAY 3: LEGS

Squats: 5x6-10
Smith Machine Lunge: 3x8
Leg Extension: 3x10-20
Leg Curl: 3x8-12

Smith Machine Calf Raise: 3x8-12



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