Nomadek’s BodyBlog

Pec-Deck Flye 2 Sets 12 12 reps

Preacher Curls: 6 Sets 6 Reps.

Lying Flat Bench Tricep Extensions ( EZ Bar ) 6 Sets 6 Reps.

Crunch: 2 Sets 20 20

Decline twisting crunch: 2 Sets 15 15

Tuesday: Legs, Calves, Back and Abs

Squat: 4 Sets 15 12 10 8 reps

Plie` Squat: 3 Sets 12 10 10 reps

Leg Extension: 3 Sets 15 12 10 reps

Deadlifts: 3 Sets 12 10 10 reps

Standing Calf raise: 3 Sets 15 15 15

Bent over row: 4 Sets 12 10 8 8

Seated Cable Row: 2 sets 8 8

Crunch: 2 Sets 15 15

Hanging Oblique knee raise: 2 Sets 15 15

Wednesday: Shoulders, Traps and Arms

Over head dumbbell press: 3 Sets 15 10 8 reps

Dumbbell lateral raise: 2 sets 10 10 reps

Bent over lateral raise: 2 sets 10 10 reps

Dumbbell Shrug: 3 sets 12 10 8 reps

Lying Flat Bench Dumbbell Curls: 3 sets 6 reps ( super set to )

Alternating Seated Dumbbell Curls 3 Sets 8 reps

Thursday: Legs, Back and Calves

Leg Extension: 3 sets 12 10 10 reps

Lunges: 3 sets 12 10 10 reps

Plie` Squat: 3 sets 12 10 10 reps

Dumbbell Row: 3 sets 12 10 10 reps

Cable Row: 2 sets 10 10 reps

Standing Calf Raise: 3 sets 15 15 15 reps

Donkey Calf Raises: 3 sets 15 15 15 reps

Friday: Chest, Shoulders, Arms and Abs

Incline Dumbbell Press: 3 sets 15 10 8 reps

Bench Press: 3 sets 10 10 10 reps

Pec-Dec Flye: 2 sets 15 15 reps

Overhead Press: 3 sets 15 10 8 reps

Lateral Raise: 2 sets 10 10 reps

Reverse Pec-Dec Flye: 2 sets 10 10 reps

Hammer Curls: 10 sets 4 reps

Lying Tricep Extensions: 10 sets 4 reps

Hanging Knee Raise: 3 Sets 15 15 15

Cable Crunch: 3 Sets 15 15 15

Forgive me if I misspelled anything. It is hard to type with swest in you eyes. lol.