Tài Program

mon tue wed thu fri sat

1. Incline bench press 1. Pull up 1. Back Extension 1. Leg extension 1. Dumbell shoulder 1) Barbell curl
2. Bench press 2. Lat pull down 2. Tbar row 2. Barbell Squat press 2) Hammer dumbbell
3. Cable chest fly 3. Lat push down 3. Cable row 3. Leg Press 2. Lateral raise (single curl
4. Close grip bench 4. Seated dumbbell 4. Back head shoulder 4. Leg curl arm) 3) Preacher curl
press (triceps) press press 5. Romanian 3. Cable front raise 4) Incline dumbbell
5. Seated barbell 5. Lateral Raise 5. Dumbbell rear delt Deadlift 4. Cable rear delt pull curl
shoulder press (single arm) row(single arm) 6. Preacher curl superset single 5) Close grip bench
6. Seated dumbbell 6. EZ bar biceps curl 6. Dumbell triceps 7. Hammer cable arm rear delt pull press
shoulder press 7. Dumbbell hammer extension curl (row 5. Plate front raise 6) Lying triceps
7. Triceps push down curl 7. Triceps cable push machine) 6. Lateral raise (both extension
(3 variation) down hand) 7) Triceps push down
8) Overhead cable
triceps extension

Liss Cardio 45min Abs workout Liss Cardio 45min Abs workout Liss Cardio 45min Abs Workout

Abs Workout:

1) Hanging leg raise

2) Lying Leg Raise
3) Plank (1min) x Crunch
4) Side plank (1min each) x Oblique hip lift
5) Glute Bridge (2min) x hip thrust

REP and SET: 5x12

TEMPO: 3-0-1-0