body-by-chili

Monday’s workout

Chest

Worm up 3/ 4 sets stiff arm pull over 15/ 20 reps

Flat dumbbell press 4 sets 12 reps

Incline dumbbell press 4 sets 12 reps

Close incline dumbbell press 4 sets 12 reps

Incline dumbbell fly’s 4 sets 12 reps

Triceps

Dumbbell kick backs 4 sets 12 reps

Dips 3/ 4 sets failure

Cable push downs 4 sets 12 reps

Abs

10 minutes abs workout

TUESDAY’S WORKOUT

LEGS

Quads

 Worm up: -Body weight squats (3/4)sets 15 reps

Dumbbell squats (3/4) sets 12/15 reps

Dumbbell front squats (3/4) sets 12/15 reps

Leg extension (3/4) sets 12/15 reps

Hamstring

Hamstring curls (3/4) sets 15 reps

Stiff leg rows (3/4) sets 15 reps

Abs    

10 minutes

Wednesday’s workout

Shoulder

Worm up:- 3/4 sets side lateral raises (light weights )

Dumbbell military press 4 sets 12/ 15 reps

Side lateral raises 4 sets 12/ 15 reps

Upright rows 4 sets 12/15 reps

Biceps

Barbell curls wide grip 3 sets 12/ 15 reps

Dumbbell curls 3 sets 12/ 15 reps

Hummer curls 3 sets 12/ 15 reps

Cable curls 3 sets 12 / 15 reps

Abs

10 minutes abs workout

FRIDAY’S WORK OUT

Cardio

15/ 20 minutes on treadmill

Back

Lat pull down 4 sets 12/ 15 reps

Reverse (close) lat pull down 4 sets 12/ 15 reps

Dumbbell rows 3 sets 12/15 reps

Calves

Seated calf raises 4 sets 12/15 reps

Standing calf raises 4 sets 12/ 15 reps

Abs

10 minutes abs workout