Life style and Bodybuilding.

Monday: Back/Shoulders/Calves/Abs

  • Wide Grip Lat Pulldowns – 4×16-20
  • Chin Ups Close Grip – 3×12
  • DB Rows (Pronation grip) – 3×8-12
  • Seated DB Military Press – 5×8-12
  • Seated DB Side-Arm Raises (neutral-grip) – 3×15-20
  • Standing BB Upright Rows – 4×8-12
  • Seated Calf Raises – 5×30-50
  • Standing Calf Raises – 5×10-15
  • Seated Machine Crunches – 6-8×30-50
  • Leg Raises (in abdominal chair) – 5×20-40

Tuesday: Chest/Triceps

  • Bench Press – 5×6-10
  • Stability Ball DB Bench Press – 5×10-15
  • Butterfly Machine – 5×10-15
  • Seated BB Tricep Extension – 5×8-12
  • Dips – 5×15-20

Wednesday: Biceps/Hamstrings/Abs

  • Seated BB Preacher Curls – 5×8-12
  • Standing BB Bicep Curls – 5×6-10
  • Lying Leg Curls – 4×8-12
  • Seated Leg Curls – 4×6-10
  • Bench Crunches – 5×30-40
  • Incline Bench Crunches – 5×30-50

Thursday: Quads/Calves

  • Incline Leg Press – 5×20-30
  • Seated Leg Extensions – 5×15-30
  • Seated Calf Raises – 5×30-50
  • Standing Calf Raises – 5×10-15

Friday: Glutes/Chest (Heavy)

  • Lying-Down Machine Glutes Extension – 5×20-30
  • Standing Machine Glutes Extension – 5×20-30
  • Decline Close-Grip Bench Press – 5×3-5

Saturday: Rest

  • Recovery Day

Sunday: Back/Calves

  • Seated Row – 4×15-20
  • Reverse-Grip Lat Pulldown – 5×10-14
  • Seated Calf Raises – 5×30-50
  • Standing Calf Raises – 5×10-15