Vorname; Tavi
Name; Castro
Gewicht: ~ 95kg
Größe: 178cm

Training

Monday – Legs

Squat Wide Stance 4×8
Squat Narrow Stance 2×8
Stiff Legged Deadlift 4×8
Leg Press Wide Foot Placement 3×8
Leg Press Narrow Foot Placement 3×8
Leg Curls 3x drop set
Leg Extensions 3x drop set

Tuesday – Chest/Biceps

Flat Barbell Bench Press 4×8
Incline Barbell Bench Press 4×8
Dips 3x drop set
Flat Dumbbell Press 3×8
Incline Dumbbell Press 3×8
Barbell Curls 3×12
Heavy Hammer Curls 3×12
Cable Curls 3x drop set

Wednesday – Back/Traps

Deadlift 3×8
Bent Over Barbell Rows 3×8
Bent Over V Bar Rows 3×8
Cable Rows 3x drop Set
Barbell Shrug 4×8
Dumbbell Shrug 4×8

Thursday – Shoulders/Triceps/Abs

Military Press 3×8
Barbell Upright Rows 3×8
Side Raises 3x drop set
Rear Pec Deck 3x drop set
Skull Crushers 3×12
Cable Tricep Extension 3×12
Over Head Cable Tricep Extension 3×12
Kneeling Cable Crunches 3×12
Standing Cable Crunches 3×12
Weighted Leg Raises 3×12

Friday – Chest/Calves

Incline Dumbbell Fly’s 3×12
Flat Dumbbell Fly’s 3×12
Incline Cable Fly’s 3×12
Pec Deck 3×12
Calf Raises 3×50
Seated Calf Raises 3x drop set

Saturday – Back/Abs

Wide Grip Pull Ups 3×12
Wide Grip Pull Downs 3×12
Close Grip Pull Downs 3×12
Machine Pull Downs 3×12
Crunches 3×30
Ab Rows 3×30
Leg Raises 3×30

Sunday – Rest

Recovery day


Bilder