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Fat loss:

1. Flat Bench Press

2.Dumbbell Chest Flys

3. Barbell Seated Shoulder Military Press

4. Alternating Dumbbell Standing Shoulder Press

5. Parallel Bar Dips

Dumbbell Tricep Pressdowns


Skull Crushers

8. Cable Tricep Extensions

9. Straight Bar Curl

10.
11.
12.

Alternating Dumbbell Bicep Curls


Close Grip Bar Curls (cot fix cu mainile cat mai apropiate)
One Arm Preacher Curls

Hugh Jackman Workout Monday , Wednesday & Friday Chest & Arms
Excercise

Sets
(ST)
46
46

Flat Bench Press


Dumbbell Chest Flys
Barbell Seated Shoulder Military
46
Press
Alternating Dumbbell Standing
46
Shoulder Press
Parallel Bar Dips
46
Dumbbell Tricep Pressdowns
46
Skull Crushers
46
Cable Tricep Extensions
46
Straight Bar Curl
46
Alternating Dumbbell Bicep Curls 4 6
Close Grip Bar Curls
46
One Arm Preacher Curls
46
Cardio: Inch Worms
1
Cardio: Treadmill 30 mins @2
pct incline

Reps
(ST)
26
26

Sets
(MG)
35
35

Reps
(MG)
8 12
8 12

Sets
(FL)
24
24

Reps
Notes
(FL)
8 12
8 12 SuperSet

26

35

8 12

24

8 12

26

35

8 12

24

8 12

26
26
26
26
26
26
26
26
20

35
35
35
35
35
35
35
35
1

8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
20

24
24
24
24
24
24
24
24
1

8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
20

20mins 1

*(ST)= Strength Training *(MG)= Muscle Growth *(FL)= Fat Loss

20mins 1

20mins

SuperSet
SuperSet
SuperSet
SuperSet
SuperSet