WORKOUT FOR MEN (3rd PART)

WORKOUT FOR MEN (3rd PART)

As you all know that in the last blog we have discussed about the workout for men which is the 2nd part and today we will discuss about its advanced stage.
Now you have to make a time table of whole week in which i will tell you about the exercises of every day.

1. Day 1 (Shoulders & Arms)
2. Day 2 (Biceps & Triceps)
3. Day 3 (Chest & Back)
4. Day 4 (Legs)
5. Day 5 (Rest)
6. Day 6 (Chest & Shoulders)
7. Day 7 (Legs)

Now i will tell you the exercises of whole week with detail and in the next blog we will discuss about their details.

Day 1 (Shoulders & Arms) 

• Military Press (3 sets with 8 reps)
• Dumbbell Press (3 sets with 8 reps)
• Lateral Raises (5 sets with 10 reps)
• Barbell Curls (5 sets with 10 reps)
• Dumbbell Curls (3 sets with 10 reps)

Day 2 (Biceps  Triceps)

• Incline Dumbbell Hammer Curl (3 sets with 10 reps)
• Cable Rope Tricep Pushdown (3 sets with 10 reps)
• Incline Inner biceps curl (4 sets with 8 reps)
• wide-grip standing barbell curl (3 sets with 12 reps)
• Bench Dip (3 sets with 10-12 reps)
• Dumbbell Biceps Curl (4 sets with 8-10 reps)
• One-Arm Overhead Extension (4 sets with 10 reps)

Day 3 (Chest & Back) 

• Incline bench press(3 sets with 10 reps)
• Barbell Deadlift (3 sets with 8-10 reps)
• Decline dumbbell bench press (4 sets with 8-10 reps)
• Smith Machine Rowing (3 sets with 15 reps)
• Standing T-Bar Rowing (3 sets with 15 reps)
• Low-Incline barbell bench press (4 sets with 10 reps)
• Single-Arm Dumbbell Row (3 sets with 12 reps)

Day 4 and 7 (Legs) 

• Leg Extensions (5 sets with 10 reps)
• Seated Calf Raise (5 sets with 8-10 reps)
• Standing Calf Raise (3 sets with 12 reps)
• Hamstring Curls (5 sets with 8-10 reps)
• Front Squats (5 sets with 15-20 reps)

Day 6 (Chest & Shoulders) 
Use the chest and shoulders exercises from above with same reps and number of sets.