Workout program 2017

Monday: 15:30 – 17:30

Back

Seated rows

Lat pull-downs

Straight-arm pull-downs

Lat pull-downs (machine)

Biceps

Preacher curls

Dumbbell curls & hammer curls (super set or only regular curls)

Shoulders

Seated bent over dumbbell lateral raises

Deltoid flyes (machine)

Barbell shrugs

Abs

Leg raises

Toe touches

Plank

Tuesday: 10:00 – 12:00

Chest

Inclined dumbbell flyes

Dumbbell flyes

Straight-arm dumbbell pullovers

Deltoid flyes (machine)

Triceps

Triceps rope extensions

Triceps kickbacks

Triceps pushdowns

Shoulders

Lateral dumbbell raises + front arm dumbbell raises (super set)

Seated lateral dumbbell raises

Wednesday: 10:00 – 11:30

Legs

Leg press

Lying leg curls & seated leg curls (super set)

Leg press calf raises

Seated calf raises

Abs

Leg raises

Toe touches

Plank

Thursday: 10:00 – 12:00

Biceps

Fixed weight barbell curls

Dumbbell curls & hammer curls (super set)

Preacher curls

Inclined dumbbell curls

Triceps

Triceps rope extensions

Triceps kickbacks

Triceps pushdowns

Friday: 10:00 – 11:30

Shoulders

Lateral dumbbell raises + front arm dumbbell raises (super set)

Seated dumbbell lateral raises

Leaning machine lateral raises

Seated bent-over lateral raises

Deltoid flyes

Abs

Leg raises

Toe touches

Plank