Fitness Workout

Entire week weight training routine simple and effective



Full 8-12 Week Diet & Training Programs Available at http://alexlosangeles.blogspot.com

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42 Comments

  1. You're Welcome…

    MONDAYS – CHEST
    Warmup Set Benchpress
    Incline Benchpress 10-12 reps
    4 Sets Incline Dumbbell Bench Press 10-12 reps
    4 Sets Flat Dumbbell Bench Press 10-12 reps
    4 Sets Cable Flies 10-12 reps
    4 Sets Incline Cable Flies 10-12 reps
    4 Sets Seated Pec Fly 10-12 reps

    TUESDAYS – BACK
    4 Sets Lat Pulldowns Wide Grip 10-12 reps
    4 Sets Lat Pulldowns Close Grip 10-12 reps
    4 Sets Seated Rows 10-12 reps
    4 Sets Machine Seated Rows 10-12 reps
    4 Sets T-Bar Rows 10-12 reps
    4 Sets Cable Pulldowns 10-12 reps

    WEDNESDAY – LEGS
    4 Sets Shoulderbar Squat 10-12 reps
    4 Sets Leg Press 10-12 reps
    4 Sets Leg Extensions 10-12 reps
    4 Sets Lying Leg Curls 10-12 reps
    4 Sets Seated Leg Curls 10-12 reps
    4 Sets Calf Raises 10-12 reps

    THURSDAY – SHOULDERS
    4 Sets Seated Smith Machine Military Press 10-12 reps
    4 Sets Seated Dumbbell Press 10-12 reps
    4 Sets Front Dumbbell Raises 10-12 reps
    4 Sets Dumbbell Flies 10-12 reps
    4 Sets Upright Rows 10-12 reps
    4 Sets Dumbbell Shrugs 10-12 reps

    FRIDAY – BICEPS & TRICEPS
    4 Sets Dumbbell Curls 10-12 reps
    4 Sets Preacher Curls 10-12 reps
    4 Sets Cable Bicep Curls 10-12 reps
    4 Sets Rope Pushdowns 10-12 reps
    4 Sets Behind The Neck Tricep Extensions 10-12 reps
    4 Sets V-Bar Tricep Extensions 10-12 reps
    4 Sets V-Bar Tricep Extensions 10-12 reps

    3-4 X WEEK ABS
    4 Sets Hanging Leg Raises 10-12 reps
    4 Sets Decline Sit Ups 10-12 reps
    4 Sets Side Bends for Obliques 10-12 reps
    4 Sets 10-12 reps

  2. hello I do my routine in this way monday- chest
    Tuesday -triceps
    Wednesday-biceps
    Thursday-rest
    friday-wings
    Saturday- legs
    is this correct?pls help

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