FIRST DAY
1) 10 min of cardio
2) DB horiztontal
3) DB incline or smith incline
4) DB Fly
5) 10 minutes of cardio
6) Pullover
7) Triceps
8) Crunshes
Should I do 3 sets or 4 of each ? and also I want to add the decline but looks like my gym doesn’t have any. Is it totally necessary ?
SECOND DAY
1) 10 minutes of cardio
2) Barbell upright row
3) DB lateral raise
4) DB bent-over row (both sides)
5) Seated Row
6) 10 min cardio
7) Hyper Extension
8) Cable Pushdown
9) 3 sets of Preacher Curl
10) abs (don’t know exactly what)
THIRD AND FINAL DAY
1) 10 minutes of cardio
2) 3 sets of Leg Extensions
3) 3 sets of Squats
4) 3 sets Hamstring Curls
5) 3 sets of Calf Raises
6) 10 minutes of cardio
7) 3 sets of One Arm DB Row
8) Triceps
9) Abs
Should I vary my abs exercise from one day to another?
Also about my legs I really think they are fine, but I am working them cuz people told me its better. I don’t want them to get big though. Is that still ok ?
1) 10 min of cardio
2) DB horiztontal
3) DB incline or smith incline
4) DB Fly
5) 10 minutes of cardio
6) Pullover
7) Triceps
8) Crunshes
Should I do 3 sets or 4 of each ? and also I want to add the decline but looks like my gym doesn’t have any. Is it totally necessary ?
SECOND DAY
1) 10 minutes of cardio
2) Barbell upright row
3) DB lateral raise
4) DB bent-over row (both sides)
5) Seated Row
6) 10 min cardio
7) Hyper Extension
8) Cable Pushdown
9) 3 sets of Preacher Curl
10) abs (don’t know exactly what)
THIRD AND FINAL DAY
1) 10 minutes of cardio
2) 3 sets of Leg Extensions
3) 3 sets of Squats
4) 3 sets Hamstring Curls
5) 3 sets of Calf Raises
6) 10 minutes of cardio
7) 3 sets of One Arm DB Row
8) Triceps
9) Abs
Should I vary my abs exercise from one day to another?
Also about my legs I really think they are fine, but I am working them cuz people told me its better. I don’t want them to get big though. Is that still ok ?
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