My Routine

This Routine was made by a good friend from the net, I just changed it a little, because some exersice are not possible in my gym. I would be very happy if you send me your routine or nutrition plans.

Day 1

Chest, Biceps

*Benchpress, 4 Sets, 12,10,8,6 Reps
*Incline Benchpress, 3 Sets, 8-12 Reps
*Butterfly, 3 Sets, 8-12 Reps
*Bizepscurls at machine, 2 Sets, 8-12 Reps
*Scottcurls, 3 Sets, 8-12 Reps
*Barbell Curs, 2 Sets 6-10 Reps

Day 2

Shoulders, Legs, Calfs

*Shoulderpressl, 3 Sets, 8-12 Reps
*Upright rows, 3 Sets, 8-12 Reps
*Seated overhed press, 3 Sets, 6-10 Reps
*Leg Press, 3 Sets, 8-12 Reps
*Leg Extension, 2 Sets, 10-15 Reps
*lLgcurls, 2 Sets,10-15 Reps
*Calf Raise, seated, 4 Sets, 10-15 Reps

Day 3

Back, Triceps

*Latrow, 3 Sets, 8-12 Reps
*Dumbell Rows, 3 Sets, 6-10 Reps
*Seated Rowing machine, 3 Sets, 8-12 Reps
*Triceps-Pressdown, 2 Sets, 10-12 Reps
*Dips, 3 Sets, 6-10 Reps
*Kickbacks, 2 Sets, 10-15 Reps

The follingroutine is provided by Fleix (2).

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