Simeon Panda

Monday: Chest

  • 8 sets of Bench Press ranging from 20 – 1 rep
  • 8 sets of Incline Press ranging from 20 – 1 rep
  • 6 sets of Cable Fly’s low ranging from 20 – 6 rep
  • 6 sets of Cable Fly’s high ranging from 20 – 6 rep

Tuesday: Legs

  • 3 sets of Leg Extensions 20 reps
  • 8 Sets of Squats ranging from 10 – 4 reps
  • 8 Sets of Leg Press ranging from 12 – 15 reps
  • 8 Sets of Lying Leg Curl ranging from 20 – 6 reps
  • 4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
  • 4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps

Wednesday: Back

  • 8 sets of Bent Over Row ranging from 20 – 6 reps
  • 8 sets of Lat Pull Down ranging from 20 – 6 reps
  • 8 sets of Seated Row ranging from 20 – 6 reps
  • 8 sets of Deadlifts ranging from 20 – 6 reps
  • 6 sets of Single Arm Row ranging from 10 – 6 reps

Thursday: Shoulders

  • 8 sets of Shoulder Press ranging from 20 – 6 reps
  • 8 sets of Dumbbell Lat Raises ranging from 20 – 6 reps
  • 8 sets of Front Raises ranging from 20 – 6 reps
  • 8 sets of Barbell Shrugs ranging from 20 – 6 reps

Friday: Arms

  • 8 Sets of Close Grip Bench Press ranging from 20 – 6 reps
  • 8 sets of Preacher Curls ranging from 20 – 6 reps
  • 8 sets of Pushdowns ranging from 20 – 6 reps
  • 8 sets of Hammer Curls ranging from 20 – 6 reps

Saturday

  • Rest

Sunday: Legs

  • 8 Sets of Leg Extensions 20 reps
  • Dumbbell Walking Lunges 20+ Laps of the gym
  • 4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
  • 4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps

Elérhetőség

Békési Bálint bek.bal69@gmail.com