Individual Muscle Workout Routine (New) - Part III

Monday : Chest
Thursday : Shoulders

-Close Grip P. - 25/15/10

-Lateral Raises - 25/15/10
-1A. Fly's - 25/15/10
-Military Press - 25/15/10
-1A. Dm.Press - 25/15/10
-Face Dm. Pulls - 25/15/10
-Dm. Fly's Incline - 25/15/10
-Standing. R.Band. Extn.+Rear Dm.Fly's - 25/15/10

Tuesday: Back
Friday: Arms

-Pullover - 25/15/10
* Triceps:
-B.Neck Pulldown - 25/15/10
-Reverse Pushdown - 25/15/10
-BB.Rows- 25/15/10
-Kickbacks - 25/15/10
-Seated V-Pull. - 25/15/10
-Dm. Extn. - 25/15/10

* Biceps :

- Rope Curls - 25/15/10

Wednesday : Legs (Hams)
-Lying Face crushers Curls - 25/15/10

-Lying 1A. Preacher Curls - 25/15/10

-1leg Lateral Chair Lunge- 25/15/10
-Lunge High Knee - 25/15/10
Saturaday : Legs ( Quads )
-Bridges (1leg) - 25/15/10
-Lying curls - 25/15/10
-Goblin Squats - 25/15/10

-Hack Squats - 25/15/10

-DM. Squats - 25/15/10

-Pistol Chair Sit-Up - 25/15/10

For upperbody workout - warm up > 50 pull up's / 100 push-up's

For lowerbody workout warm up > 50 squats / 100 lunges