Workout Update

Hey guys this channel is my personal blog where, I will share my experiences regarding Bodybuilding & physique transformation.

Workout

Monday

Chest :-

Flat Bench Press 5 set 12-15 reps
Inclined Bench Press 5 set 12-15 reps
Dumbbell Fly 5 set 12-15 reps
Declined Bench Press 5 set 12-15 reps
Dips 5 set 20 reps

Tuesday

Back :-

Chinning Bar 5 set 20 reps
Lats Pull Down 5 set 12-15 reps
Behind Lats Pull Down 5 set 12-15 reps
Close Grip Lats Pull Down 5 set 12-15 reps
Seated Cable/DB rows 5 set 12-15 reps
Deadlifts 5 sets 20 reps

Thursday

Shoulders :-

Front Shoulder Press 5 set 12-15 reps
Behind Shoulder Press 5 set 12-15 reps
Front Shoulder DB rises 5 set 12-15 reps
Side Shoulder DB rises 5 set 12-15 reps
Upright rows 5 set 12-15 reps
Dumbbell Shrugs 5 set 12-15 reps

Friday

Arms :-

Bicep curls 5 sets 12-15 reps
DB Bicep curls 5 set 12-15 reps
DB Preacher curls 5 set 12-15 reps
Concentration curls 5 set 12-15 reps
Triceps push down 5 sets 12 -15 reps
Triceps pull down 5 sets 12-15 reps
Triceps row pull down 5 sets 12-15 reps
Kickback 5 sets 12-15 reps

Wednesday & Saturday

Legs :-

Leg Extensions 5 sets 20 reps
Hack Squats 5 sets 12-15 reps
Leg Press 5 sets 12-15 reps
Leg Curls 5 sets 20 reps
Calves Rises 5 sets 20 reps