Workout 7

 

Monday: Mostly supersets.

Shoulder shrugs: Underhand grip 1 set, 10-25 reps.

Overhand grip, 1 set, 10-25 reps.

Bench leg curl, 1 set, 10-20 reps, Bench leg extensions, 1 set, 10-20 reps

Hack squat, 1 set, 10 reps , Deadlift, 1 set, 10 reps.

Calf raise, 1 set, 50 reps. Calf raises max contraction, 1 set, 45-50 seconds.

One dumbbell front raise, 1 set, 10 reps, Military press, 1 set, 3-6 reps.

Weight fly, 1 set, 15-23 reps. Bench press, 1 set, 3-6 reps.

Pushups Max contraction, 1 set, 45-60 seconds.

Barbell row overhand grip, 1 set, 3-6 reps. Barbell row underhand grip, 1 set, 3-6 reps.

Bicep curl max contraction, 1 set, 45-60 seconds.

Bicep curl standing, 1 set, 3-6 reps. Bicep curl sitting, 1 set, 3-6 reps.

One arm triceps extension, 1 set, 10-15 reps. Lying crossface triceps extension, 1 set, 10-15 reps. 

Max contraction bicep curl overhand grip, 1 set, 45-60 seconds.

Bicep curl overhand grip, 1 set, 10 reps.

Standing wrist curl overhand grip, 1 set, reps 30.

Standing wrist curl underhand grip, 1 set, reps 15-22. Sitting wrist curl underhand grip, 1 set, reps 15-22.

Tuesday: Pushups.

Pushups, decline, 4 sets, reps 10. Knuckle pushups, decline, 4 sets, reps 10.

Pushups, 4 sets, reps 10-20. Wide handed pushups, 4 sets, reps 10-20.

Knuckle pushups, 4 sets, reps 10-20. Finger pushups, 4 sets, reps 10-20.

Pushups max contraction, 1 set, 45-60 seconds.

Ab circuit, 2 sets: Wednesday, Friday, and Sunday.

Reps: 1 min. Side bridges.

20 reps, Sit ups.

20 reps. Butterfly curl up with a twist.

20 reps. Lying double leg raises.

20 reps. Double crunch.

20 reps. Ab crunch.

Reps, 45-60 seconds, Ab crunch Max contraction

Reps, 1 min. Plank.

20 reps, Back crunch.