Thursday, November 11, 2021

Workout 5

 

Monday, am. Legs


Hack squat-3 sets-10 reps

Front squat-3 sets-10 reps

Squat-4 sets-3 to 6 reps

Deadlift-3 sets-3 to 6 reps

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


Monday, pm. Calves


Calf raise-1 set, rep 6 min.

Calf raise-1 set, rep (max contraction) 45-60 sec.


Tuesday, chest


Bench press-3 to 5 sets, reps 3 to 6

Pushups-3 to 5 sets, reps 10 to 20

Bench press inverted-3 to 5 sets, reps 10 to 15

Weight fly-3 to 5 sets, reps 15 to 23

Max contraction pushup-1 set, rep 45-60 sec.



Wednesday, shoulders


Shoulder shrugs (overhand grip)-Shoulder shrugs (underhand grip)

3 sets, reps 10 to 25

Behind shoulder shrugs-4 sets, 25 reps

Front overhead press-Behind overhead press (high partial reps) 3-sets, 10 reps

Dumbbell side arm lift-4 sets, 10 to 15 reps


Thursday, Biceps and triceps


 

Bicep curl (Max contraction)-1 set, rep 45 to 60 sec.

Standing bicep curl-sitting bicep curl-3 sets, 10 reps

Seated overhead dumbbell extension for triceps-3 sets, 3 to 6 reps

One arm tricep extension-3 sets, 10 to 15 reps

Lying cross-face tricep extension-sets 3, reps 10 to 15


Friday, forearms and fingers


Max contraction bicep curl (overhand grip) 1 set, 45-60 sec.

Bicep curl (overhand grip)-sitting wrist curl (overhand grip)-3 sets, 15 to 22 reps

Knuckle pushups (decline)-3 sets, 10 reps

Finger pushups-3 sets, 10 reps

Three finger pushups-3 sets, 6 reps

Two finger pushups-3 sets, 5 reps


Ab exercises, 3 to 5 sets per exercise


Monday

Ab-roller

Ab crunch (max contraction) 45-60 sec.

Sit Ups-20 reps

Plank 1 min.


Tuesday

Lying double leg raises-30 reps

Double crunch-40 reps

Back crunch-24 reps


Wednesday

Weighted rotation-65 reps

Side bridge-30 sec.

Russian twist-30 reps

Butterfly curl up with twist-40 reps


Thursday

Ab curl-40 reps

V-ups-20 sec.

Reverse crunch-35 sets

Reaching crunch-50 reps


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