Workout 10

 

Monday am.

Squat - 4 sets 3 to 6 reps

Bench leg extension -  4 sets 20 reps

Deadlift - 4 sets 3 to 6 reps

Bench leg curl - 4 sets 10 reps

Lunges - 4 sets 10 reps

 Monday pm.

Calf raise - 1 set, 6 minutes

Calf raise Max contraction - 1 set, 45 seconds 

Wednesday

Push ups-bench press - 3 sets 10 to 20 reps

Front overhead press-behind overhead press. (High partial reps) 3 sets 10 reps

One arm tricep extension-lying cross face tricep extension - 3 sets 10 to15 reps 

Standing wrist curl (underhand grip)-sitting wrist curl (underhand grip) 3 sets 15 to 22 reps

Finger push ups - 3 sets 10 reps

Friday

Shoulder shrugs (overhand grip)-shoulder shrugs (underhand grip) - - 3 sets 10 of 25 reps 

Barbell row (overhand grip)-barbell row (underhand grip) - sets 3 reps 10 

Dumbbell bicep curl-dumbbell hammer curl - 3 sets 10 reps

Bicep curl (overhand grip)-wrist curl (overhand grip) - 3 sets 10 to 30 reps

Finger push ups - 3 sets 10 reps 

Tuesday, Thursday, Saturday

Circuit

Plank - 3 sets 30 seconds

Side Bridges - 3 sets 30 seconds

Lying double leg raises - 3 sets 20 reps

Double crunches - 3 sets 20 reps

Sit ups - 3 sets 20 seconds

Reaching crunch - 3 sets 20 reps

Back crunch - 3 sets 20 reps