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ARMS

Biceps:

3 sets of light curls using time under tension of 20 reps

5 sets of barbell curls: 20,15,12,10,8

4 sets of dumbbell hammer curls: 12,10,8,8

Triceps:

3 sets of single dumbbell pullovers with slow eccentric movement

5 sets of close grip press: 15,12,10,8,8

4 sets of close grip pushups maximum amount

ARMS WORKOUT

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SHOULDERS

Warm up: 4 sets of rear deltoid dumbbell flys of 20 reps

4 sets of dumbbell lateral raises: 15,12,12,12

5 sets of military press: 15,12,10,8,8

4 sets of standing dumbbell shrugs: 20,15,12,12

4 sets of dumbbell upright rows: 20,15,12,12

4 sets of Arnold press of 15 reps (slow eccentric movement with only twisting dumbbells on shoulder height level)

SHOULDERS WORKOUT

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BACK

Warm up: Dumbbell pullovers 3 sets of 20 with slow controlled on eccentric movement

5 sets of bent over barbell rows: 15,12,10,8,6

5 sets of T bar rows: 15,12,10,10,8

4 sets of wide grip pull-ups maximum amount per set

4 sets of single arm lateral rows: 12,10,8,8

BACK WORKOUT

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LEGS

LEGS

Warm up by stretching with spinal twists and pigeon pose yoga stretches.5 sets straight leg deadlifts: 20, 15,15,12,12,105 sets barbell squats: 15,12,10,8,84 sets goblet dumbbell squats: 20,15,12,124 sets standing calf raises: 20,15,12,104 sets of walking lunges of total 20 step

LEGS WORKOUT

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CHEST

CHEST

Warmup chest 3 sets of dumbbell fly 20 reps

5 sets of incline barbell: 15,12,10,8,8

5 sets of flat dumbbell press: 12,10,8,8,8

4 sets of pushups maximum amount (slow controlled on eccentric movement)

4 sets of dumbbell fly: 15,12,10,8

CHEST WORKOUT

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