Monday: Chest/ Legs/ Biceps

1. Bench Press: Flat 2. Bench Press: Inclined 3. standing Barbell curl 4. Squats 5. Deadlift: Bent Knees 6. Deadlift: Straight 7. Wrist (12, 10, 8) (12, 10, 8) (12, 10, 8) (12, 10, 8) (12, 10, 8) (12, 10, 8) 2. Challenging Weights (can't do more than 10 reps) 1. Eat 6 times a day, after every 3 hours. High Protein and high calorie diet.

Some points to follow:

Wednesday: Back/ Legs/ Biceps
1. Barbell Rows 2. One Arm Dumbbell Rows 3. standing Barbell curl 4. Squats 5. Deadlift: Bent Knees 6. Deadlift: Straight 7. Wrist (12, 10, 10) (12, 10, 10) (12, 10, 8) (12, 10, 8) (12, 10, 8) (12, 10, 8) 3. Not very fast, Not Very slow, but little bit slow exercise.

Friday: Shoulder/ Legs/ Biceps
1. Seated Barbell Press (Military Press) (12, 10, 8) 2. Seated Dumbbell Press 3. standing Barbell curl 4. Squats 5. Deadlift: Bent Knees 6. Deadlift: Straight 7. Wrist (12, 10, 8) (12, 10, 8) (12, 10, 8) (12, 10, 8) (12, 10, 8)

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