3-MONTHS EXERCISE:PART 2

BACK EXERCISE1)CLOSE GRIP PULL-DOWN2)FRONT PULL-DOWN3)BENT OVER BARBELL ROW4)T.BAR ROW

CHEST1)FLAT BENCH PRESS2)INCLINE BENCH PRESS3)PARALLEL BAR DIPS4)PECK-DECK FLYES

BICEP-TRICEP1)BARBELL CURL CLOSE GRIP E.Z.BAR2)CONCENTRATION CURL3)INCLINE CURL4)REVERSE CURL5)ONE ARM OVER HEAD EXTENSION6)LYING FRENCH PRESS7)REVERSE GRIP PRESS-DOWN

SHOULDER1)MILITARY PRESS2)LATERAL RAISE3)BENT OVER LATERAL RAISE4)BARBELL SHRUGS

LEGS-CALVES1)SQUATS2)LUNGES3)LEG CURL4)CALF RAISE

3 MONTHS:EXERCISE PART 3

BACK1)PULL-OVER2)CLOSE GRIP PULL-DOWN3)CHEST SUPPORTTED DUMBBELL ROW4)ONE ARM DUMBBELL ROW

CHEST1)INCLINE BENCH PRESS2)DECLINE BENCH PRESS3)FLAT FLYES4)DIPS BETWEEN THE STOOL

BICEPS=TRICEPS1)HAMMER CURL=PARELLEL BAR DIP2)DUMBBELL=PRESS DOWN3)DUMBBELL PRE-CURLS(2 ARM)=ONE ARM O .H.EXTENSION4)WRIST CURL

SHOULDERS1)DUMBBELL PRESS2)ARNOLD PRESS3)FRONT RAISE(BARBELL)4)BENT OVER LATERAL RAISE

LEGS=CALVES1)SQUATS2)LEG- PRESS3)LUNGES4)CALF RAISE STANDING & SEATED

BACK1)PULL-UPS2)PULL-DOWN FRONT-BACK3)ONE ARM DUMBBELL ROW4)REVERSE GRIP BENT OVER BARBELL ROW

CHEST1)MACHINE PRESS2)INCLINE PRESS3)PARELLEL BAR DIPS4)FLAT FLYES

3 MONTHS:EXERCISE PART 4

BICEPS-TRICEPS1)3 PHASE (21) CURL2)STANDING CONCENTRATION CURL3)INCLINE DUMBBELL CURL4)OVERHEAD EXTENSION DUMBBELL5)LYING FRENCH PRESSSHOULDERS1)UPRIGHT ROW OR BARBELL SHRUGS2)BEHIND NECK PRESS3)LATERAL RAISE

LEGS =CALVES1)LUNGES2)FRONT SQUATS3)LEG CURL4)DONKEY CALF RAISE

3-MONTHS:EXERCISE PART 1BACK1)PULL OVER2)BEHIND NECK PULL DOWN3)SEATED CABLE ROW4)ONE ARM DUMBBELL ROW

CHEST1)FLAT BENCH PRESS2)INCLINE BENCH PRESS3)DECLINE BENCH PRESS4)DUMBBELL FLYES

BICEPS-TRICEPS1)BARBELL CURL=DUMBBELL EXTENSION2)PREACHER CURL=PRESS DOWN3)HAMMER CURL=BENCH DIPS

SHOULDER1)BEHIND NECK PRESS2)LATERAL RAISE STRAIGHT HAND3)DUMBBELL FRONT RAISE4)UPRIGHT ROW

LEGS-CALVES1)LEG EXTENSION=LEG CURL2)HACK SQUAT=CALF RAISE