yettamae’s BodyBlog

Monday- Chest/triceps (2 exercises for tris) 3 x 10Bench Chest Press

Dumbbell Incline Press

Dumbbell Chest Fly 

Close-grip Bench Press Pushdowns 

~Alternate every other week~ 

Dumbbell Chest PressBench Incline Press

Dumbbell Chest Fly 

Close-grip Bench PressPushdowns

Cardio 30 mins

Tuesday- Back/biceps (2 exercises for bis) 3 x 10

Chins

Underhanded Bent-over Row

Lat Pull down

E-Z Barbell curl

Hammer curl

Wednesday-off

Thursday- Legs 3 x 15 (I train my legs for endurance because I have a lot of mass already!)

Barbell Squat 

Lying Leg Curl 

Stifflegged Deadlift 

Step-Ups

Calf MachineCardio 30 mins 

Friday- Shoulders/TrapsBarbell Press 4 x 8

Military or Arnold Press 4 x 8

Upright Row 4 x 8

Side Laterals 4 x 8

Cardio 30 mins