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Detailed Daily Workout Plan

Posted by Fitness Blogger on 8/9/2014
Complete workout plan by day

Monday
Chest & Triceps
Bench Press 3 Sets of 10 Reps
Incline Dumbbell Flys 3 Sets of 10 Reps
Bent Forward Cable Crossover 3 Sets of 10 Reps

Lying Tricep Extensions 3 Sets of 10 Reps
Tricep pushdown 3 Sets of 10 Reps
Overhead cable extensions 3 Sets of 10 Reps

Dips 3 Sets of 10 Reps
Pushups 3 Sets of 10 Reps


Tuesday
Back & Biceps

Lat Pulldowns 3 Sets of 10 Reps
Seated Cable Rows 3 Sets of 10 Reps
Reverse Grip Bent Over Rows 3 Sets of 10 Reps

Standing Barbell Curls 3 Sets of 10 Reps
Single-arm curl 3 Sets of 10 Reps
Incline Dumbbell Curls 3 Sets of 10 Reps

Wednesday
Shoulders

Seated Dumbbell Press 3 Sets of 10 Reps
Seated Lateral Raise 3 Sets of 10 Reps
Alternating Dumbbell Front Raise 3 Sets of 10 Reps

Seated Dumbbell  3 Sets of 10 Reps
Alternating Dumbbell Front Raise 3 Sets of 10 Reps
Static Hold Dumbbell Front Raise 3 Sets of 10 Reps


Thursday
Chest & Triceps

Dumbbell Press Press 3 Sets of 10 Reps
Barbell Incline Bench Press 3 Sets of 10 Reps
Decline Dumbbell Flyes  3 Sets of 10 Reps

Overhead dumbbell extensions 3 Sets of 10 Reps
Kickbacks 3 Sets of 10 Reps
Close-grip bench press 3 Sets of 10 Reps

Dips 3 Sets of 10 Reps
Pushups 3 Sets of 10 Reps


Friday
Back & Biceps

Weighted Pull ups 3 Sets of 10 Reps
Upright Rows 3 Sets of 10 Reps
T-Bar Rows 3 Sets of 10 Reps

Preacher Curls 3 Sets of 10 Reps
Dumbbell Concentration Curls 3 Sets of 10 Reps
Single-arm curl 3 Sets of 10 Reps


Saturday
Shoulders

Seated Dumbbell Press 3 Sets of 10 Reps
Seated Lateral Raise 3 Sets of 10 Reps
Alternating Dumbbell Front Raise 3 Sets of 10 Reps

Seated Dumbbell  3 Sets of 10 Reps
Alternating Dumbbell Front Raise 3 Sets of 10 Reps
Static Hold Dumbbell Front Raise 3 Sets of 10 Reps  
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