ARMS
|
sr.
|
work out
|
Set
|
Reps
|
1.
|
Standing Barbell Press
|
5
|
10,10,8,6,6.
|
2.
|
EZ-Bar Preacher Curl
|
3
|
6,8,10
|
3.
|
Concentration Curl
|
2
|
12,12
|
4.
|
Hammar Curl
|
3
|
10,10,8
|
5.
|
Standing EZ-Bar Curl
|
4
|
12,12,10,8
|
6.
|
Seated DB Alt Curl
|
3
|
10,10,12
|
7.
|
Two arm Cable Curl
|
2
|
15,15
|
8.
|
DB Unilaterel Preacher Curl
|
2
|
15,15
|
Triceps
|
| 1. |
Close Gripe Bench Press
|
5
|
10,10,8,6,6
|
2.
|
Bench Dips |
3
|
10,10,10(or Failer)
|
3.
|
Seated EZ-Bar French Press
|
3
|
6,8,10
|
4.
|
Rope Press Down
|
3
|
8,10,10
|
5.
|
Laying French Press (EZ Bar)
|
4
|
12,12,10,8
|
6.
|
DB kick Back (On Bench) |
2
|
15,15
|
7.
|
Reverse Gripe (1 Hand{machine})
|
2
|
15,15
|
8.
|
DB French Press
|
3
|
8-10, 10-12,
12-15
|
CHEST
|
1.
|
Incline Barbell Press
|
5
|
12,10,8,6,6
|
2.
|
Flat Bench Barbell Press
|
3
|
6,6,10
|
3.
|
Decline DB Press
|
3
|
6-8,6-8,10
|
4.
|
Seated Machine Press
|
2
|
10,10
|
5.
|
Cable Cross Over
|
2
|
12,12
|
6.
|
Flate Banch DB Press
|
4
|
12,12,10,8
|
7.
|
Incline Bench DB Press
|
3
|
8-10,8-10,12
|
8.
|
Incline DB Fly
|
3
|
12,12,12
|
9.
|
Pec-Deck Fly (machine)
|
3
|
15,15,15
|
BACK
|
1.
|
Bent Over barbell Row
|
5
|
12,10,8,6,6
|
2.
|
Barbell Ded Lift
|
4
|
10,8,8,6
|
3.
|
Pulldown to front
|
3
|
8,8,10
|
4.
|
Seated Cable Row
|
3
|
8,10,10
|
5.
|
Good morning
|
2
|
10,10
|
6.
|
T-Bar Row
|
4
|
12,10,108
|
7.
|
Pull up
|
3
|
10 or failer
|
8.
|
One Arm DB Row
|
3
|
10,10,12
|
9.
|
Stright Arm Press Down
|
3
|
15,15,15
|
10.
|
back Extension
|
2
|
25,25
|
11.
|
Close Gripe Pull up
|
3
|
10 or
failer
|
SHOULDER
|
1.
|
Seated Barbell Press
|
4
|
12,10,8,6 TIPES By-
|
2.
|
SeatedDB Press
|
3
|
6,8,10 Muscle &
Fitness Training
|
3.
|
Front DB Raise
|
2
|
10,10.. System (AMERICAN
MEDIA)
|
4.
|
DB Latral Raise
|
3
|
8,8,10 Design By-DIGVIJAY
SINGH
|
SHEKHAWAT
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