tastan’s BodyBlog

My current incline bench is 225lbs for 6 reps.

My last recording of leg press was 700lbs for 4 reps. (I injured my knee and unable to work out my legs for some time, it’s been 3 weeks already.)

My french curl is 90lbs for 8 reps.

Monday:

Chest and Biceps
Chest:
Incline Barbell Press: 5 sets for 6, 6, 8, 10, 12, reps
Dumbell bench press: 5 sets for 6, 8, 8, 10, 12 reps
Weighted Dips: 4 sets for 8, 8, 10, 12
Cable Cross over: 3-4 sets for 8, 10, 12, (15) reps
Biceps:
Barbell Curl: 4 sets for 6, 8, 8, 10 reps
Preacher Curl: 4 sets for 8, 8, 10, 12
Incline Curls: 2 sets for 8, 10,
Hammer Curls: 1 set for 10-12 reps
Concentration Curls: 3 sets for 10, 12, 15 reps

Tuesday:
Abs and Cardio
Weighted Ab leg raises: 3 sets for 10, 10, 12, reps
Alternating Decline Ab Twist Crunches: 3 sets for 15, 20, 20 reps
Rope Twists: 2 sets for 15, 15 reps
Obiliques on a hyperextension stand: 2 sets for each side for 20-25 reps

Wednesday:
Legs and forarms
Morning:
Squats: 5 reps for 6, 6, 8, 8, 10 reps
Leg Presses: 5 reps for 6, 6, 8, 8, 10 reps
Hack squats with Barbell or Barbell Lunges: 4 sets for 8, 8, 10, 12 reps
Leg extensions: 3 sets for 8, 10, 12 reps
Mid-day(around 4-5)
Sitted Hamstring Machine: 5 sets for 6, 6, 8, 8, 10 reps
Stif Legs Deadlifts: 4 sets for 6, 8, 8, 10 reps
Sitted Calves Machine: 4 sets for 6, 8, 8, 10
Standing calves Machine: 3 sets for 8, 10, 12
Forarms Bench barbell curls: 4 sets for 8, 8, 10, 12 reps
Reverse forarm curls: 4 sets for 8, 8, 10, 12 reps

I will post other days later

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