Any thoughts??
Any thoughts on this workout plan?, it is to be performed 4 times per week, for a duration of 4 weeks. All supersets are mentioned as A1-A2 etc.
Day 1 A Varied-grip pulldown (wide- close- reverse) 3 Sets 10 reps Rest 60 sec B1 Seated wide grip machine row – 1 ½ 3 Sets 8 reps Rest 10 sec B2 Bent over varied T-bar row (wide-medium-close) 3 Sets 8 reps Rest 10 sec B3 BB deadlift 3 Sets 12 reps Rest 60 sec C1 Triple DB press (incline bench – 60-45-flat) 3 Sets 8 reps Rest 10 sec C2 Incline 45 degress bench press 1 ½ 3 Sets 12 reps Rest 60 sec D1 45 degree bench alt dumbbell raises 3 Sets 12 reps Rest 10 sec D2 1. Standing bilateral DB side raises 2. Standing close grip upright row 3 Sets 8 reps Rest 10 sec D3 Bent over wide grip BB row to neck 3 Sets 8 reps Rest 60 sec E1 Standing bilateral calves raises (neutral – in- out) 3 Sets 12 reps Rest 10 sec E2 Seated bilateral calve raises 3 Sets 20 reps Rest 60 sec Day 2 A1 45 degree bilateral high leg press 3 Sets 8 reps Rest 10 sec A2 Lying bilateral leg curl 5 Sets 8 reps Rest 10 sec B1 BB squat 3 Sets 12 reps Rest 10 sec B2 Smith machine split squats 1 ½ 3 Sets 12 reps Rest 10 sec B3 Seated leg expression 3 Sets 20 reps Rest 60 sec C1 Standing bicep curl 1 ½ with ez bar 3 Sets 12 reps Rest 10 sec C2 Standing iso tension overhead cable concentration curls 3 Sets 12 reps Rest 60 sec D1 Incline 45 degree bench close grip 3 Sets 12 reps Rest 10 sec D2 Seated overhead tricep extensions 3 Sets 12 reps Rest 60 sec E1 Leg raises 4 Sets 12 reps Rest 10 sec E2 Side plank 2 Sets 60 sec Rest 10 sec |
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