Monday – Shoulders – Workout Plan 4
1 mile walk / run Normal set Seated Smith Machine Shoulder Press 5 sets 5 reps 10 burpees after each set Normal set Dumbbell Lateral Raise 3 sets 8 reps 10 burpees after each set Normal set Seated dumbbell raise 3 sets 6 reps 10 burpees after each set
Friday – Legs – Workout Plan 3
Normal set Smith machine squat 4 sets 15-20 reps Normal set Leg extension 3 sets 10-15 sets Normal set Seated leg curl 3 sets 15 reps Normal set Machine standing calf raise 4 sets 12 reps
Thursday – Shoulders / Biceps – Workout Plan 3
Normal set Standing dumbbell bicep curl 3 sets 15 reps Normal set Leaning cable lateral raise 3 sets 15 reps Normal set Cable rope front raise 3 sets 15 reps Normal set One arm cable rear delt fly 3 sets 15 reps Normal set Seated dumbbell lateral raise 3…
Wednesday – Chest – Workout Plan 3
Normal set Decline bench press 4 sets 10 reps Normal set Dumbbell bench press 3 sets 8 reps Normal set Incline dumbbell fly 2 sets 15 reps Normal set Pec deck fly 2 sets 15 reps Normal set Cable v-bar tricep extension 4 sets 15 reps
Tuesday – Back – Workout Plan 3
Normal set Reverse grip pull down 4 sets 8-10 reps Normal set Barbell bent over row 4 sets 8-10 reps Normal set Pull up 3 sets 12 reps Normal set Seated cable row 3 sets 10 reps Normal set Hyperextension 3 sets 15 reps
Monday – Shoulders -Workout Plan 3
Normal set Seated Smith Machine Shoulder Press 5 sets 5 reps Normal set Dumbbell Lateral Raise 3 sets 8 reps Normal set Seated dumbbell raise 3 sets 6 reps
Friday – Chest / Shoulders / Triceps – Workout Plan 2
Normal Set Standing Cable Fly 2 sets 20 reps Normal Set Decline Bench Press 4 sets 9 reps Normal Set Plateloaded Incline Machine Chest Press 4 sets 12 reps Normal Set Dumbbell Fly 2 sets 10 reps Normal Set Machine Lateral Raise 4 sets 12 reps Superset…
Thursday – Back / Biceps – Workout Plan 2
Normal Set Pull Up 4 sets 12 reps Normal Set Close Grip Cable Pull Down 4 sets 12 reps Normal Set T-Bar Row 4 sets 8 reps Normal Set Seated Wide Grip Cable Row 4 sets 15 reps Normal Set Rack Pull 4 sets 6 reps Normal set Bent Over Low Pulley Rear Delt…
Tuesday – Shoulders / Triceps – Workout Plan 2
Normal Set Machine Lateral Raise 4 sets 12 reps Superset Power Clean 4 sets 5 reps Push Press 4 sets 6 reps Superset Seated Dumbbell Lateral Raise 4 sets 12 reps Partials Lateral Raise 4 sets 20 reps Normal Set Cable Face Pull 4 sets 20 reps Normal Set…
Monday – Legs – Workout Plan 2
Seated Hamstring Stretch 3 times each side for 20 seconds Hip Flexor Stretch 3 times each side for 20 seconds Lotus Pose 2 sets 20 seconds Cobra Pose 2 sets 20 seconds Leg Extension 2 sets 20 reps Seated Leg Curl 2 sets 20 reps Low Bar Squat 5 sets 6…