Exercise routine for chest, back and leg

Exercise routine for chest, back and leg

Monday – Back

Worm up by doing pull ups of (3 sets, 8 to 10 reps)

1. bent-over barbell deadlift (4 sets, 8 to 10 reps)

2. Standing T-bar row (3 sets, 8 to 10 reps)

3. Single arm dumbbell rowing (4 sets, 10 to 12 reps)

4. Lat pull down (4 sets, 8 to 10 reps)

5. Close grip pull down (3 sets, 8 to 10 reps)

                                                                

6. Seated cable rowing (4 sets, 8 to 10 reps)

7. Back extension (3 sets, 10 to 12 reps)

Tuesday   - chest

Worm up by doing push-ups (4 sets, 10 reps)

1. Incline dumbbell press (4 sets, 8 to 10 reps)

2. Barbell bench press (4 sets, 8 to 10 reps)

3. Incline dumbbell fly (3 sets, 10 to 12 reps)

4. Seated machine press (3 sets, 8 to 10 reps)

5. Parallel dips (3 sets, 10 reps)

6. pec-deck machine (4 sets. 10 to 12 reps)

7. Cable cross over (3 sets, 10 to 12 reps)

8. Dumbbell pull over (4 sets, 10 to 12 reps)

Wednesday – leg

Do warm-up of 100 to 150 set up or squat

1. Barbell squat (3 sets, 8 to 10 reps)

2. Front squat (3 set, 8 to 10 reps)

3. Walking lunge (4 sets, 12 reps)

4. Leg press (3 sets, 10 reps)

5. Leg extension (4 sets, 10 to 12 reps)

6. Hamstring back leg (4 sets, 10 to 12 reps)

*Important note (do proper warm up before exercise so that you'll don't get injured and try to focus on proper form of the exercise and take 45 to 1 min of rest between your workout not more than that).