Gym workout 3days (nr1)

3 days a week, Bodybuilding, Fitness, Health.

Gym 3 ggr i veckan, bodybuilding, fitness och hälsa.

Click on each exercise to see pictures

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Day 1: Chest/ Biceps

1.Pushup                                                 3 sets 10 reps

2.Chest press barbell                              4 sets 8 reps

3.Chest press dumbbell incline                               3 sets 8 reps

4.Chest crossover cable           3 sets 8 reps

5.Parallell dips                                         3 sets 8 reps

6.Biceps standing barbell                          3 sets 8 reps

7.Biceps preacher barbell                         3 sets 8 reps

8.Biceps dumbbell seated                         3 sets 8 reps

9.Upright  barbell row                                3 sets 8 reps

9.Wrist dumbbell                                       3 sets 15 reps

10. Twist Dumbbell .       3 sets 15 reps

10.Stretching                                   5 mins

Day 2: Home poses:

1.Bodybuilding poses 20 min

2. Stretching                       15 mins

Day 3: Shoulder/ Back

Warm Up                     5 mins

1.Single hand lateral raise                   3 sets 8 reps

2.Barbell shoulder behind the neck          3 sets 8 reps

3.Shoulder dumbbell  press              3 sets 8 reps

4.Shoulder machine press          3 sets 8 reps

5.DumbBell shrug                   3 sets 8 reps

6. Lat Pulldown Wide grip         3 sets 12 reps

7.Dumbbell row one arm           3 sets 12 reps

8.Seated machine row             3 sets 12 reps

9.Neck exercise                          2 sets 12 reps

10.Stretching                                 5 mins

Day 4: Cardio

Powerwalk 45 minutes

Abs 3 sets 15

Day 5: Leg/ Triceps

1.Single leg press           3 sets 8 reps

2.Squat barbell                3 sets 8 reps

3.Deadlift barbell             4 sets 8 reps

4.Leg hack machine.       3 sets 8 reps

5.Leg extension machine 3 sets 8 reps

6.Triceps crossover cable 4 sets 8 reps

7. Triceps lying dumbbell       3 sets 7 reps

8.Triceps chest press    3 sets 8 reps

9.Back extension machine 3 set 15 reps

10. Stretching 5 mins


Day 6: Home poses

1. Bodybuilding poses 20 min

2. Stretching                       15 mins

Day 7: OFF

SSPJSSM journal of sport science and medicine

sspjssm@swedishscientificpublications.com

REFERENCES  

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