Chickentuna
Weight Training: 3 time a weekMonday: Back/Biceps
Pull ups 4 sets of 5
Lat Pull Downs 3 sets of 8 to 10
One armed dumbbell rows 3 sets of 8 to 10
seated rows 3 sets of 8 to 10
bicep curls 3 sets of 8 to 10
hammer curls 3 sets of 8 to10
Wed: Chest/Shoulder/Triceps
Bench press 3 sets of 8 to10
Dips 3 sets of 8
Shoulder press 3 sets of 8 to 10
pec deck flyes 3 sets of 8 to 10
chest press 3 sets of 8 to 10
skull crushers 3 sets of 8t o 10
Fri: Legs
Squats 3 sets of 8 to 10
Deadlifts 3 sets of 8 to 10
Walking lunges 3 sets of 20 steps
Leg extensions 3 sets of 8 to10
Leg curls 3 sets of 8 to 10
- Cardio: 5 times a week for 30 minutes
- Abs: Hold your abs/core tight during every weight training, most effectively work on deadlifts/pull ups.
- Eat healthy: No matter how hard you train, eating junk food will not get you anywhere.
