day 1: LEGs | Day 2: shoulders | day 3: arms | Day 4: Back | Day 5: chest |
- Warm up: 10 min. bike - Open 3*20 - Close 3*20 - Squat 3*10 - Leg extention 2*10 slow 2*20 fast - Hip crushers 4*15 - Lunges 4*15 - Plate push down 4*15 - ABS 3 different 4*20 | - Machine press 4*10 - Side lateral 3*20 - Side lateral dropset 1*8,8,8 - Reverse fly 4*20 - Front raise 3*15 - ABS 3 different 4*20 - 15 min. walking
| - Barbell curl 20-15-10 - Dumbell curl 20-15-10 - Hamer superset with rope curl 4*15 - Rope extentions 4*20 -Tricep extentions 4*20 -Tricep reverse ex 4*20 - Side extentions 4*20 - Plate push down 4*15 - ABS 3 different 4*20 | - Warm up: 10min bike - Front pull down 2*20 - Pull up 4* max -Rowing seated 4*20 - Front pull small 4*20 - Behind pull down 4*15 - Free squat 4*25 - ABS 3 different 4*20 -15 min. walking
| - Warm up: 10 min. bike - Machine press 4*10 - Dumbell press 4*15 - Fly incline 4*15 - Peck dek fly 4*15 - Legs: open - close superset 3*15 - ABS 3 different 4*20
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There is no excuse to achieve your dreams in life!