WEEK 2 TRAINING
MONDAY:- CHEST AND TRICEPS
CHEST
1. Warm up with 2 sets of Incline Smith machine barbell press
2. 3 working sets of Incline Smith machine barbell press(14-18)
3. 3 working sets of flat dumbbell press (14-18)
4. 3 working sets of incline bench cable fly(14-18)
5. 2 working supersets{low to high cable fly+high to low cable fly}(14-18)
TRICEPS
1.warm up 2 sets straight bar pushdowns
2. 3 working sets of straight bar pushdowns (14-18)
3. 3 working sets of reverse grip ez bar extensions (14-18)
4. 3 working sets of overhead rope extension pully at ear hight (14-18)
TUESDAY:- REST DAY
WEDNESDAY:- LEGS
1. Warm up with 2 sets of split squats
2. 6 working sets of split squats (14-18)
3. 4 working sets of squats(14-18)
4. 3 working sets of single leg extension (14-18)
HAMSTRINGS
1. Warm up 2 sets of lying leg curls
2. 6 working sets of lying leg curls (14-18)
3. 4 working sets of stiff legg deadlift (14-18)
CALVES
1. 3 working sets of standing Smith machine calf raise (15-18)
2. 4 working sets of seated Calf raise(15-20)
THURSDAY :- REST DAY
FRIDAY:- SHOULDER AND TRICEPS
SHOULDER
1. Warm up with 2 sets dumbbell shoulder press
2. 4 working sets of shoulder press (14-18)
3. 3 working sets of seated dumbbell side raise (14-18)
4. 2 working sets of barbell front raise (15-18)
5. 3 working sets of rear felt fly(14-18)
6. 2 working sets of front+side raise(14-18)
7. 4 working sets of shrugs(14-18)
TRICEPS
1. 2 warm up sets close grip ez bar extensions
2. 4 working sets of close grip ez bar extensions (14-18)
3. 2 working sets of kickback,(14-18)
SATURDAY :- BACK AND BICEPS
BACK
1. Warm up with stright arm lat press Down
2. 3 working sets of T-bar rows (14-18)
3. 3 working sets of high pully seated lat foccused pull downs (cable cross) (14-18)
4. 4 working sets of overhead grip row(14-18)
5. 3 working sets of lat pull down+straight bar pushdowns (14-18)
BICEPS
1. Warm up with 3 sets of preacher curls
2. 3 working sets of close grip ez curls(14-18)
3. 3 working sets of rope curls (14-18)
4. 2 working sets of dumbbell curls(14-18)
5. 2 working sets of standing cable curls (14-18)
