Essay About 12Leg Extensions And Backwardfront Raises

Gym Plan
23rdJanuary – 20th FebruaryMondayLegsWarm up: Walk on treadmill for 5 minutes, stretch legsJumping squats – 6×10 or 3x30Squats at the rack with light weight – 4x20Squats at the rack with heavier weight – 4×6-8Deadlifts (straight-legged or sumo) – 3x12Leg extensions – 4×20 (pause for 5 seconds on the last five reps)Lying ham curls – 3×15 (pause 5 seconds on the last five reps)Leg press (feet together at top) – 2×20 or 4×6-8Walking lunges – 4x24AbsAbs Solution – 6:00PMBoxingTuesdayBackWarm up: pull ups – 4x8Wide bar seated row – 4x15Close grip seated row – 4x15Lat pulldown – 4x15Single arm dumbbell row – 4×12 each armStanding T-bar row – 4x12TricepsSkullcrusher – 4x12Cable push-down – 4x12Weighted bench dip – 4x12Seated overhead dumbbell extension – 4x12Cable kick-backs – 4x12Cable overhead extension with rope – 4x12CardioRhythm Ride – 7:00PMWednesdayChestWarm up: Push-ups – 4x15Bench press machine – 4x10Incline press machine – 4x10Cable flye machine – 4x10Cable cross-overs – 4x10Biceps Barbell curve – 4x12Cable biceps curl – 4x12Concentration curl – 4x12Incline hammer curls – 4x12AbsAbs solution – 6:00PMBoxingThursdayShoulders and DeltsWarm up: Arm circles – 2×20 forward and 2×20 backwardFront raises – 4x12Side lateral raise – 4x12Seated bent over delt raise – 4x12Shoulder raise – 4x12Rear/delt fly machine – 4x12TrapsScapular pull-up – 4x12Shrugs – 4x15CalvesSeated calf raise – 4x25Standing calf raise – 4x25CardioFridayLegsWarm up: Walk on treadmill for 5 minutes, stretch legs, 10 body-weight jump squatsSplit squats – 4×12 each legSumo deadlift – 3x12Straight legged deadlifts – 3x10Hip thrusters – 4x15Jumping lunges – 4×10 each legLeg extension – 4x20Leg press – 2×20, then 4×6-8AbsBoxingSaturdayRestSundayCardioRhythm ride – 4:00PM