GYM-BODYBUILDING
Nombre de messages : 6 Pts Actifs/Pertinence : 22 Réputation : 1 Date d'inscription : 04/01/2015 Age : 32
| | Sergi Constance Workout Routine | |
Sergi Constance Workout Routine
Monday: Quads & CalvesLeg Extensions: 5 sets × 8 – 20reps Squats: 4 sets × 8 – 15 reps Leg Press: 4 sets × 8 – 15 reps (heavy) 1 leg, extensions: 3 sets x 20 reps Seated Calve Raises: 4 sets × 10-30 reps Standing Calve Raises: 3 sets x 8 – 12 reps
Tuesday: Chest Triceps & AbsIncline bench press: 5 sets x 8 – 20 reps Incline hammer press: 4 sets x 8 – 15 reps Dumbbell flat Fly’s: 4 sets × 10 reps Decline chest press: 4 sets x 8 – 12 reps Dips: 3 sets x 10-20 repsTriceps extension: 3 sets x 8 – 15 reps Incline Skull Crushers 4 sets × 10 reps
Wednesday: Back & BicepsLat Pulldowns Wide Grip: 4 sets × 10 reps Low Row: 4 sets × 10 reps one arm dumbbell row 3 sets x 8 -15 reps Lat pulldown reverse grip 3 sets x 8 – 15 reps Deadlifts 4 sets × 10 reps Hammer curl: 3 sets x 20-8 reps Preacher one arm dumbbell curl: 3 sets x 8 – 15 reps
Thursday: Rest
Friday: Shoulders & TrapsSeated Dumbbell Shoulder Press: 4 sets × 8 – 20 reps Seated Lateral Side Raises: 4 sets × 8 – 20 reps Rear delt ped-ek: 4 sets x 8 – 20 reps Upright row: 4 sets x 8 – 15 reps Dumbbell shrugs: 5 sets x 8 – 20 reps Saturday: Hamstrings & AbsLying Leg Curls: 4 sets × 8 – 20 reps Stiff Legged Deadlift: 4 sets × 6 – 12 reps Hamstring one leg Curls: 4 sets × 10 – 20 reps
Sunday: Resthttp://buildingym.blogspot.com/ | |
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Mer 31 Aoû - 12:14 par mdelamarre