Louie5’s BodyBlog

Monday: Chest and Bicepts
Flat Bench Press:    4×10
Incline Bench Press: 4×10
Decline Bench Press: 4×10
       Bicepts:
Dumbell Curls: 5×10Tuesday:Back, Tricepts and Abdominals
Lat pulldowns:       4×10
Seated cable rows: 4×10
          Tricepts:
Cable pushdowns:   4×10
Skull crushers:        4×10
         Abdominals:
Leg raises:                  4×15
situps on decline bench:4×15

Wednesday: Legs(quadricepts, hamstrings)
Squats:4×10
      Hamstrings:
Leg curls:4×10

Thursday:Calves and shoulders and Trapts
            Calves:
Standing calf raises: 6×15
          Shoulders:
Side lateral raises: 4×10
Front lateral raises:4×10
          Trapts:
Shrugs:                4×10

Friday: REST
Saturday:REST
Sunday:REST

Follow this plan for about a month and then i will add cardio and more advanced workouts.

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