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Tharius

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Thias

(Chelsea)

1 week ago

2 cool votes right back at you buddy

Pejvl

(Real Madrid)

3 weeks ago

We are all hoping for a memorable game, but in a positive way. And favor returned! Hala Madrid!

Mo7aseb

(Real Madrid)

2 months ago

Thanks my new friend for accept the request

2 cool votes for you Keep in touch

Great

(Liverpool)

2 months ago

Monday:
Warm up:
-Dips: 2 sets 12 reps

Chest:
• Bench Press: 3 sets 8-12 reps (moderate/light weight)
• Smith Machine Incline Bench Press: 3 sets 4-8 reps (moderate weight)
• Smith Machine Decline Bench Press: 3 sets 4-8 reps (moderate weight)
• Dumbbell fly: 3 sets 8-12 rep (moderate weight)
• Cable crossovers: 3 sets 8-12 reps (moderate weight)

Triceps:
• Skull Crusher: 3 sets 8-12reps (light weight)
• Triceps Extension Dumbbell: 3 sets 4-8 reps (moderate weight)
• Triceps Pulldown: 3 sets 8-12reps (moderate weight)
• Close grip Bench Press: 2 sets 8-12 reps (light/moderate weight)

Wednesday:
Warm up:
-Pull ups: 1 sets 8-12 reps
-Chin ups 1 sets 8-12 reps

Bicep:
• Preacher curls: dropset X2
• ez Bar close grip bicep curl: 3 sets 8-12 reps (moderate weight)
• Barbell bicep curl: 3 sets 8-12 reps (moderate weight)
• Hammer curls: 5 sets 8-12 reps (moderate weight)

Back:
• T-Bar row: 3 sets 6-12 reps (moderate weight)
• Bar row: 3 sets 8-12 reps (moderate weight)
• Seating row cable: 3 sets 8-12 reps (moderate weight)
• Lat Pulldown: 3 sets 8-12 reps (moderate weight)

Friday:
Warm-up:
• Elliptical: 10min (high resistance, moderate pace)

Legs:
• Leg press machine: dropset X2 superset X2
• Leg extension machine: dropset X2 superset X2
• Seated leg curl machine: dropset X2 superset X2

Shoulders:
• Dumbbell shoulder press: 3 sets 8-12 reps (moderate weight)
• Dumbbell side lateral: 3 sets 8-12 reps (light weight)
• Barbell front raises: 3 sets 8-12 reps (moderate weight)
• Barbell rear deltoid presses: 3 sets 8-12 reps (moderate weight)
• ez Bar upright row: 3 sets 8-12 reps (moderate weight)