>>34693280A
Chest
-bench press 4x12
-inclided press on the machine 3x12
-peck-deck 3x12
-vertical bench press machine 3x12
Biceps
-big bar dumbell flex 3x12
-scott bench flex 3x12
-hammer curls 3x12
Abdomen
-inclined crunches with wheight 3x12
-leg raises hanging 3x max i can do
-normal upper abdomen crunches 3x max i can do
-sideways crunches with wheights 3x12
B
Legs
-45 degrees press 3x12
-squat with wheight 3x12
-leg extensions machine 3x12
-90 degrees press for shins 5x20
-seated shins raise with wheigts 3x12
-femural biceps flex on bench machine 4x15
Shoulder
-machine shoulder press 3x12
-raise hands on machine like butterfly with wheights 3x12
C
Back
-helcometru on the back for lats,wide grip 3x12
-same,but with small grip on the front 3x12
-row machne 3x12
-raise wheight on front for back 3x12
-shrugs with wheights 3x12
-hiperextensions for lower back with wheights 3x12
Triceps
-cable rope pull down 3x12
-Z bar skullcrusher 3x12
-bench dips with wheigts 3x12
-dips with no wheigts 3x12
Please rate,i do 5 times a week,2 times A,C and 1 time B
