Exercise Program
I just wanted to share my GYM program.
It works excellent for me.
I have been following this program for 3 months now,
and I’m very happy about the result.
Saturday is a real bitch, be aware ^^ 😀
Monday:
Chest
Bench Press 4×6-10
Incline Dumbbell Press 3×6-10
Dumbbell Pull Over 3×6-10
Pec- Dec 3×10-12
Triceps
Triceps Cable Push Down 4×8-12
1-Handed Triceps 3×812
Skull Crusher (French Press) 3×812
Abdominal
Center Crunch 3
Side Crunch 3
Hanging Raise 3
Tuesday:
Back
Cable Pull Down (wide grip) 4×8-15
Cable Pull Down (narrow grip) 3×8-10
Cable Row 3×8-10
Hyperextension 3×8-10
Biceps
Barbell Curl Standing 4×8-12
Preacher Curl With Barbell 3×8-10
Concentration Curl 3×8-10
Hammer Curl 3×8-10
Abdominal
Center Crunch 3
Side Crunch 3
Hanging Raise 3
Wednesday: REST
Thursday:
Shoulder
Barbell Press 4×6-15
1 Arm Side Lateral Raise 3×8-12
Arnold Press Standing 3×8-12
Dumbbell Front Lateral Raise 3×8-12
Dumbbell Shrug 3×8-12
Friday:
Legs
Squats 4×6-15
Leg Press 3×6-15
Dumbbell Lunge 3×8-12
Leg Extension 3×8-12
Stiff Legged Deadlift 3×6-12
Standing Calf Raise 3×6-20
Seated calf Raise 3×8-15
Saturday:
Chest
Dumbbell Flies 2×8-12
Decline Barbell Press 2×8-12
Dips 2×8-12
Back
Bent Over Rows 3×8-12
Machine Rows 3×8-12
Shoulder
Dumbbell Press 3×8-12
Side Lateral Raise 3×8-12
Legs
Leg Press 3×8-12
Leg Curl 3×8-12
Biceps
Seated Dumbbell Curl 3×8-12
Cable Curls 3×8-12
Triceps
Skull Crusher (French Press) 3×8-12
Triceps Kick Back 3×8-12
Abdominal
Sit-up 3
Machine Raise 3
Sunday: REST
The Story in Your Eyes 