Training Routines and Diets

 
Training routine for three day work out

DAY 1 - Chest, Shoulders & Triceps Chest Flat bench X 3 sets of 10-12 reps Incline bench press or D'bell flyes X 3 sets of 10-12 reps Cable cross overs X 2 sets of 8-10 reps Shoulders Seated front press X 2 sets Seated side laterals X 2 sets Stood laterals to front X 2 sets Triceps Cable pressdown X 2 sets French press with E2 bar X 2 sets DAY 2 - Legs Hamstring Lying leg curl X 3 sets of 10-12 reps Stood stiff leg deadlifts X 2 sets of 10-12 reps Leg press X 3 sets of 8-10 sets Leg extension X 2 sets of 10-12 sets DAY 3 - Back & Biceps Back Pullover on machine X 2 sets of 10-12 reps Pulldown to front X 2 sets of 10-12 reps Basepully row X 2 sets of 8-10 reps Bent over row x 2 sets of 8-10 reps Biceps Stood bicep curl with straight bar X 2 sets Alternate D'bell curl X 2 sets Concentration curl with D'bell X 2 sets