Thursday - Chest
The bench press
5 sets , 6-8 reps
This exercise is usually most often seen on the day of the chest. A bench press is done by laying down on a bench and lifting the bar of the grid down to your chest , keeping your feet on the ground , and pressing the weight upwards. In the end, it is important that burst representative elbows out to fully extend their arms and " lock" the weight. During a bench press is commonly seen , and recommended to have an observer behind you and help.
Close (or width) Grip Bench Press
5 sets , 6-8 reps
This exercise is very similar to a bench press . At the beginning of the year, the bench press , he slept on a bench with the head of the bar. However the difference lies in the art and placement of the handle. For a closed grip bench press to maintain its grip slightly outside shoulder width . For large hands handshake over a length of a future normal stand bench press. Year-end of the handle is mainly used for chest and triceps with wide grip focuses on the shoulders and chest.
dumbbell press
3 sets , 8 reps
Dumbbell press is performed by entering dumbbells in each hand and lower the weight off his chest and pushing until your arms are fully extended .
flyes
3 sets , 8 reps
Flyes is an exercise that uses a significant amount of low weight compared to the rest of these exercises. A flye is performed by holding a weight in your hands with your arms fully extended above your chest. Then hold your elbows bent slightly and your arms down with your stuck in a small angle of almost having arms outstretched elbows.
pumps
3 sets as much as possible
This is the last year where everything is left on the table . You get a standard thrust and do as much as you can until you fail. It will not be easy to do at the end of a workout to not be embarrassed if you do 10 or more.
Tuesday - Legs
squats
4 sets of 10 reps
Squats are performed by entering a bar rack , open overhand grip or put the bar behind the neck on the shoulders . In any case the handle is slightly wider than the shoulders . After setting it down while until your thighs are parallel to the floor . After the descent , then explode upwards until your legs are straight. (It is recommended to exercise vigilance when doing squats )
Leg Press
4 sets of 10 reps
Leg press is to sit on a machine with the back and head resting on the support . His feet are placed on the foot plate in front of you with your legs almost fully extended. Once you get to create lift plate bracket foot and slowly bring the weight down until your legs at a 90 degree angle at the knee . Finally , the weight is pushed upwards until your legs are straightened .
slots
3 sets , 8-10 reps
To run a lung to place the bar on the back of shoulders and grasp both sides with your hands. Then lunge forward with his leg heel first landing then forefoot . To ensure good posture to ensure that the knee of the rear leg receives almost in contact with the ground . To complete return of the lung to a standing position .
squats
3 September 8-10 Reps
Curls standard legs are made by a machine based on the establishment of a desired amount of weight and lift your legs until they are straight .
increases calf
4 sets , 8-10 reps
The last year , increasing the calf is achieved by positioning the bar on the back. After set up their heels up by full extension of the ankles as high as possible .
Wednesday - FREE DAY / Cardio
Thursday - Biceps
dumbbell curls
4 sets with 8-12 reps
With elbows to side, raise the bar until forearms are vertical. Lower until your arms are fully extended .
Dumbbell Hammer Curls
4 sets of 8 reps
With your elbows at your sides, raise one dumbbell until forearm is vertical. Other weapons every time. Your grip should be perpendicular to your body.
Bent Bar Curls
4 sets 8 reps
This is similar to the barbell curl , but the use of a bent and curl the weight until your forearms are vertical bar.
Alt . dumbbell Curls
As with dumbbell hammer curls is done in lifting a dumbbell at a time but turn the dumbbell so that your handle is parallel to your body.
preacher curl
4 sets 8 reps
This is sitting on a bench and grab a bar arm curls with hands shoulder with apart . Then lift the bar until your forearms are vertical . It is very important to focus on operations and lower the bar until your arms are fully extended .
concentration curls
4 sets of 8 reps ( alternating arms and repeat)
This is done sitting in a normal bank , take a dumbbell between your feet and holding her arms over her inner thigh . Then lift the dumbbell to the front of the shoulder.
Friday - triceps
Roof Extension dumbbells
4 sets 8 reps
Raise your elbows head, forearm behind the arm bending your elbows . Bend your wrists thoroughly to avoid hitting dumbbell on back of neck . Finally, lift the dumbbell back on the extension of the elbows .
Skull- crushers
4 sets of 8 reps
You start lying on the bench with overhand grip in close on a bar . Position bar on your shoulders with your arms fully extended. When running , slowly lower the bar to your forehead by bending your elbows , then return to their shoulders.
rope triceps
3 sets of 8 reps
This is the first day of the year in triceps using a machine. You need to find an accessory rope and pulley attached to medium / high . Then turn your body away from the machine while in a position of lunging , grabbing the rope behind your neck. Then extend your arms forward until your elbows are locked to complete a representative.
Push bar right there
3 sets of 8 reps
As triceps extension cables is done by using the same machine . This time, while facing the high pulley , grasp a barbell with an overhand grip and extend your arms until your arms are fully extended .
Dips
As much as possible
While his arms are standing on a bench and your legs are raised in another , lower your body by bending your arms until your elbows form a 90 degree angle .
Thursday - arms and back
dead lifts
4 sets of 8 reps
Start with the weight bar at his feet. Use a rear handle bar on the length of the shoulders and bend your knees as you pick up the bar. It is very important to keep your back straight during this part to prevent injuries and improve their shape. Then explode upwards with your legs (keeping back straight ) until your legs are straightened .
Military Press
4 sets of 8 reps
Hold a dumbbell shoulder width grip when seated. Press the weight up until your arms are fully extended in orbit.
cable lines
4 sets of 8 reps
This is done by a machine, sitting slightly forward on a bench and take an accessory cable. Keep your legs almost fully extended , but with a slight bend in the knees. Pull the cable to her chest while the bow is held back.
Shrugs
3 sets of 8 reps
Keep the bar high at the waist and grasp the bar with a reverse grip. Using your shoulder muscles to raise their weight by turning your shoulders back . To perfect start working with light weight.
Bent lines - More
3 sets of 8 reps
Kneel on the side bench by placing knee and hand of supporting arm on the bench. Place the other leg for balance. Running pull the dumbbell to your side, keeping your back straight.
The bench press
5 sets , 6-8 reps
This exercise is usually most often seen on the day of the chest. A bench press is done by laying down on a bench and lifting the bar of the grid down to your chest , keeping your feet on the ground , and pressing the weight upwards. In the end, it is important that burst representative elbows out to fully extend their arms and " lock" the weight. During a bench press is commonly seen , and recommended to have an observer behind you and help.
Close (or width) Grip Bench Press
5 sets , 6-8 reps
This exercise is very similar to a bench press . At the beginning of the year, the bench press , he slept on a bench with the head of the bar. However the difference lies in the art and placement of the handle. For a closed grip bench press to maintain its grip slightly outside shoulder width . For large hands handshake over a length of a future normal stand bench press. Year-end of the handle is mainly used for chest and triceps with wide grip focuses on the shoulders and chest.
dumbbell press
3 sets , 8 reps
Dumbbell press is performed by entering dumbbells in each hand and lower the weight off his chest and pushing until your arms are fully extended .
flyes
3 sets , 8 reps
Flyes is an exercise that uses a significant amount of low weight compared to the rest of these exercises. A flye is performed by holding a weight in your hands with your arms fully extended above your chest. Then hold your elbows bent slightly and your arms down with your stuck in a small angle of almost having arms outstretched elbows.
pumps
3 sets as much as possible
This is the last year where everything is left on the table . You get a standard thrust and do as much as you can until you fail. It will not be easy to do at the end of a workout to not be embarrassed if you do 10 or more.
Tuesday - Legs
squats
4 sets of 10 reps
Squats are performed by entering a bar rack , open overhand grip or put the bar behind the neck on the shoulders . In any case the handle is slightly wider than the shoulders . After setting it down while until your thighs are parallel to the floor . After the descent , then explode upwards until your legs are straight. (It is recommended to exercise vigilance when doing squats )
Leg Press
4 sets of 10 reps
Leg press is to sit on a machine with the back and head resting on the support . His feet are placed on the foot plate in front of you with your legs almost fully extended. Once you get to create lift plate bracket foot and slowly bring the weight down until your legs at a 90 degree angle at the knee . Finally , the weight is pushed upwards until your legs are straightened .
slots
3 sets , 8-10 reps
To run a lung to place the bar on the back of shoulders and grasp both sides with your hands. Then lunge forward with his leg heel first landing then forefoot . To ensure good posture to ensure that the knee of the rear leg receives almost in contact with the ground . To complete return of the lung to a standing position .
squats
3 September 8-10 Reps
Curls standard legs are made by a machine based on the establishment of a desired amount of weight and lift your legs until they are straight .
increases calf
4 sets , 8-10 reps
The last year , increasing the calf is achieved by positioning the bar on the back. After set up their heels up by full extension of the ankles as high as possible .
Wednesday - FREE DAY / Cardio
Thursday - Biceps
dumbbell curls
4 sets with 8-12 reps
With elbows to side, raise the bar until forearms are vertical. Lower until your arms are fully extended .
Dumbbell Hammer Curls
4 sets of 8 reps
With your elbows at your sides, raise one dumbbell until forearm is vertical. Other weapons every time. Your grip should be perpendicular to your body.
Bent Bar Curls
4 sets 8 reps
This is similar to the barbell curl , but the use of a bent and curl the weight until your forearms are vertical bar.
Alt . dumbbell Curls
As with dumbbell hammer curls is done in lifting a dumbbell at a time but turn the dumbbell so that your handle is parallel to your body.
preacher curl
4 sets 8 reps
This is sitting on a bench and grab a bar arm curls with hands shoulder with apart . Then lift the bar until your forearms are vertical . It is very important to focus on operations and lower the bar until your arms are fully extended .
concentration curls
4 sets of 8 reps ( alternating arms and repeat)
This is done sitting in a normal bank , take a dumbbell between your feet and holding her arms over her inner thigh . Then lift the dumbbell to the front of the shoulder.
Friday - triceps
Roof Extension dumbbells
4 sets 8 reps
Raise your elbows head, forearm behind the arm bending your elbows . Bend your wrists thoroughly to avoid hitting dumbbell on back of neck . Finally, lift the dumbbell back on the extension of the elbows .
Skull- crushers
4 sets of 8 reps
You start lying on the bench with overhand grip in close on a bar . Position bar on your shoulders with your arms fully extended. When running , slowly lower the bar to your forehead by bending your elbows , then return to their shoulders.
rope triceps
3 sets of 8 reps
This is the first day of the year in triceps using a machine. You need to find an accessory rope and pulley attached to medium / high . Then turn your body away from the machine while in a position of lunging , grabbing the rope behind your neck. Then extend your arms forward until your elbows are locked to complete a representative.
Push bar right there
3 sets of 8 reps
As triceps extension cables is done by using the same machine . This time, while facing the high pulley , grasp a barbell with an overhand grip and extend your arms until your arms are fully extended .
Dips
As much as possible
While his arms are standing on a bench and your legs are raised in another , lower your body by bending your arms until your elbows form a 90 degree angle .
Thursday - arms and back
dead lifts
4 sets of 8 reps
Start with the weight bar at his feet. Use a rear handle bar on the length of the shoulders and bend your knees as you pick up the bar. It is very important to keep your back straight during this part to prevent injuries and improve their shape. Then explode upwards with your legs (keeping back straight ) until your legs are straightened .
Military Press
4 sets of 8 reps
Hold a dumbbell shoulder width grip when seated. Press the weight up until your arms are fully extended in orbit.
cable lines
4 sets of 8 reps
This is done by a machine, sitting slightly forward on a bench and take an accessory cable. Keep your legs almost fully extended , but with a slight bend in the knees. Pull the cable to her chest while the bow is held back.
Shrugs
3 sets of 8 reps
Keep the bar high at the waist and grasp the bar with a reverse grip. Using your shoulder muscles to raise their weight by turning your shoulders back . To perfect start working with light weight.
Bent lines - More
3 sets of 8 reps
Kneel on the side bench by placing knee and hand of supporting arm on the bench. Place the other leg for balance. Running pull the dumbbell to your side, keeping your back straight.