Bhai kuch galat h toh btao

[beechcott]

LEGS - mon/thus
Shoulder press x 3
Cable side raises x 3
Shrugs x 3
Reverse calf raises x 2
Weighted squats x 2
Weighted Calf raises x 1
Hack squat x 1
Weighted Calf raises x 1
Hack squat x 1
Weighted Calf raises x 1
Reverse hack squat x 1
Weighted Calf raises x 1
Reverse hack squat x 1
Leg extension x 1 drop set
Leg curl x 1 drop set

PUSH - tue/fri
Bench / db press x 3
Bench / db 1 rep Max x 1
Incline bench / db press x 2
Chest press x 2
Seated cable lower chest x 3
Dips x 1
Curly bar tricep pushdown x 3
Single hand behind shoulder pushdown x 2
Cross body overhead x 2

PULL - wed/sat
Lat pulldown x 3
Cable rowing v grip x 2
Cable rowing single hand x 2
Upper back rowing x 3
Back extension x 3
Bicep curl x 2
Hammer curl x 2
Spyder curl x 2
Preacher curl x 2

 

[dawn16]

@beechcott BHai Agar PPL Follow karni hai to Volume kam karo thodi yaar .