Leg Workout (04 days to the wedding!!!)

Leg Workout

Quads

1. Front Squats, 4 sets
2. Leg Extensions, 4 sets
3. Leg Press, 4 set
4. Leg Extensions (one leg), 7 sets
5. Walking Lunges

Hamstrings

1. Lying Leg Curl, 4 sets
2. Seated Leg Curl, 7 sets
3. Stiff Legged Deadlifts, 4 sets

Calves

1. Calf Press, 7 sets

Chest & Shoulders Workout (05 days to the wedding!!!)

Chest & Shoulders Workout

Chest

1. Incline Dumbbell Press, 4 sets
2. Flat Bench Press, 4 sets
3. Pec Deck Machine, 4 sets
4. Incline Dumbbell Flyes, 3 sets
5. Cable Cross Over, 4 sets

Shoulders (front delts)

1. Military Press, 4 sets
2. Dumbbell Front Raise, Barbell Front Raise, Plate Raise megaset, 2 sets

Shoulders, Traps and Biceps Workout (09 days to the wedding!!!)

Shoulder, Traps & Biceps Workout

Shoulders

1. Military press, 7 sets
2. Bent Over Rear Delt Raise, 3 sets
3. Side Laterals, 7 sets

Traps

1. Shurgs, 7 sets

Biceps

1. Dumbbell Curl/Hammer Curl super set, 4 sets
2. Machine Preacher Curl, 7 sets
3. Overhead Cable Curl, 4 sets

Legs Workout (10 days to the wedding!!!) 1/4 2009

Legs Workout

Quads:

1. Leg Press, 7 sets
2. Front Squats, 4 sets
3. Walking Lunges, 4 sets
4. Leg Extensions, 4 sets

Hamstrings:

1. Seated Leg Curl, 7 sets
2. Lying Leg Curl, 4 sets
3. Stiffed Legged Deadlifts, 4 sets

Calves:

1. Standing Calf Press, 7 sets

Chest & Triceps Workout 30/3 2009

Chest & Triceps Workout

Chest

1. Bench Press, 4 sets
2. Incline Dumbbell Press, 4 sets
3. Cable Cross Over, 7 sets
4. Pec Deck, 4 sets

Triceps

1. Over Head Dumbbell Extensions, 3 sets
2. Pushdowns, 4 sets
3. Cable Extensions, 7 sets

Back & Calves Workout 30/3 2009

Back & Calves Workout

Back

1. Deadlifts, 4 sets
2. Barbell Rows, 4 sets
3. Pulldowns, 4 sets
4. Dumbbell Rows, 4 sets
5. V Bar Pulldowns, 3 sets

Calves

1. Standing Calf Press, 7 sets

Arm Workout 28/3 2009

Arm Workout

Biceps

1. Barbell Curl, 4 sets
2. Hammer Curl, 4 sets
3. Concentration Curl, 7 sets

Triceps

1. Dumbbell One Arm Extension, 4 sets
2. Pushdowns, 7 sets
3. Triceps Pushdowns Rope Attachment

Forearm

1. Barbell Wrist Curl Over Bench, 7 sets

Forearm

Shoulder & Traps Workout 26/3 2009

Shoulder & Traps Workout

Shoulders:

1. Shoulder Press (Machine), 5 sets
2. Dumbbell Front Raises, 3 sets
3. Bent Over Rear Delt Raise, 3 sets
4. Side Laterals, 7 sets

Traps:

Barbell Shrugs, 7 sets

Leg Workout 25/3 2009

Leg Workout

Quads:

1. Front Squats, 4 sets
2. Leg Press, 4 sets
3. One legged Leg Extensions, 7 sets

Hamstrings:

1. Lying Leg Curl, 4 sets
2. Seated Leg Curl, 7 sets
3. Stiffed Legged Deadlifts, 4 sets

Chest & Triceps Workout 24/3 2009

Chest Triceps Workout

Chest:

1. Flat Bench Press, 4 sets
2. Incline Dumbbell Press, 4 sets
3. Incline Dumbbell Flyes, 3 sets
4. Cable Crossover, 7 sets

Triceps:

1. Dips, 3 sets
2. One Arm Cable Extensions, 7 sets