Weight Training Program From College

Weight Training program from college Weekday split Day 1,2, 1. Chest 2. Biceps 3. Triceps 4. Abdominals 5. forearms Biceps 1. Barbell curls 2.45 degree preacher bench curls 3. Hammer curls Triceps 1. Triceps cable pushdown 2. Dips 3. Lying triceps extensions Abs 1. hanging knee raises 2. sit ups (20, 20, 20) Chest 1. Incline (45degree) dumbbell press 2. barbell/dumbbell bench press 3. decline barbell bench press 4. dumbbell bench flys/pushups/dips Shoulders (delts) 1. overhead seated dumbbell press 2. lateral dumbbell raises 3.smith machine shoulder press 4. bent over lateral raises Forearms 1. hammer curls 2. reverse grip barbell/dumbbell curls Legs 1. 45 degree leg press 2. hack-squat machine 3. leg extensions

Day 3.4 1.Back 2. shoulders (delts) 3.legs 4.calfs 5.abdominals Back 1. Seated cable rows 2. T-bar rows 3. lat pulldowns Calves 1. standing calf raise machine