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