Strength Exercise Routine !!!

[zsachin_111]

Day 1 =(Chest)

1. S/M Incline Bench Press! (12-15 Rep) (3 Set)
2. Flat Dumbell Flyies. (10-12 Rep) (3 set)
3. S/M Flat bench Press (12-15 Rep) (3 Set)
4. Incline Dumbell Flyies (10-12 Rep) (2 Set)
5. Cable Strength Arm pull over (10-12 Rep) (3 Set)

Day 2= (Leg)

1. S/M Back Squat (12-15 Rep) (3 Set)
2. Leg Extention (10-12 Rep) (2 set)
3. Leg Press (10-12 Rep) (3 set)
4. D/B Deadlift (8-10 Rep) (2 Set)
5. Seated Calf Raise (12-15 Rep) (3 set)

Day 3=(Shoulders)

1. S/M Military Press (10-12 Rep) (3 set)
2. D/B Hammer Side Laterals (10-12 Rep) (3 set)
3. Incline Front Raise (10-12 Rep) (3 set)
4. Ez Upright Row (10-12 Rep) (2 set)
5. S/M Shurgs (10-12 Rep) (2 set)

Day 4= (60 Min Cardio -Any Cardio Station)

Day 5= (Biceps Triceps)

1. Tri Push Down (12-15 Rep) (3 Set)
2. Ez Barbell Biceps (12-15 Rep) (3 Set)
3. Ez Lying Triceps (10-12 Rep) (2 set)
4. D/B Hammer Curl (10-12 Rep) (2 set)
5. Tri Dips (Max Rep) (2 set)
6. Dumbell Preacher Curl (08-10 Rep) (2 set)

Day 6= (Back)

1. Back Pull Over (08-10 Rep) (2 Set)
2. Lats pull Down (12-15 Rep) (3 set)
3. Barbell Row (10-12 Rep) (3 set)
4. Seated Row (10-12 Rep) (3 Set)
5. One Arm D/B Row (8-10 Rep) (2 Set)
6. Close Grip Pull Down (10-12 Rep) (2 Set)



Abs & Obliques alternate days!

Abs

1. Flat Leg raise
2. Incline knee Bend
3. Seated Tucks 2 set 25 Rep
4. Decline Sit up
5. M/C Leg Raise


Obliques

1. Swiss Bamboo Twist
2. Hyper Side Bend 2 set 30 Rep
3. Floor Oblique Crunches

[swanso5]

too much volume...

search The Waterbury Method by Chad Waterbury and do that