[tsek0s]

Hey guys here are the rest parts of my workouts :

Back:

Pull Ups 3x15

Seated Cable Rows 3x8

Bent Over Barbell Rows overhand 1x6 1x8 1x10 1x12

Lat Pulldowns Underhand Grip 4x12

Single Arm Dumbbell Rows 2x15

Deadlifts 1x8 1x12

--- Triceps

COMPOUND SET
-
Lying Barbell Skull Crushers 3x8 +
Standing Overhand Pushdowns 3x12
(Rest Between Sets)

Floor Press 3x10

Dumbbell Behind the Head Tricep Extensions 2x15
==============================================
Shoulder+ABS:
Standing Barbell Overhead Press 1x8 1x10 1x12 1x15

Seated Dumbbell Press 2x8 2x10

TRI SET
-
Standing Dumbbell Front Raises 3x8
Standing Dumbbell Lateral Raises 3x10
Bent Over Dumbbell Rear Raises 3x12

Standing Single Arm Lateral Raises 2x20

Upright Barbell Rows 3x12

Standing Barbell Shrugs 5x20

-

ABS CIRCUIT
-
Crunches x100
Hip Raises x50
Leg Raises x50
Sit Ups x35
Reverse Crunches x35
x2
=====================================
ARMS+TRAPS+ABS:
TRICEPS -

Close Grip Bench Press 4x8

Incline Close Grip Bench Press 3x10

Skull Crushers 3x12

HIGH PULLEY CABLE COMPOUND SET
Close Grip Overhand/Wide Underhand/Rope/Wide Overhead PUSHDOWNS 3x12

BICEPS -

TRI SET
-
Standing Barbell Biceps Curls x8
Barbell Preacher Curls x10
Alternating Hammer Curls x12
-
4 Sets

FOREARMS -

Standing Reverse Barbell Curls 2x20

Single Arm Dumbbell Wrist Curls 2x20

TRAPS -

Seated Dumbbell Shrugs 3x50

AB CIRCUIT -

Crunches x100
Hip Raises x50
Leg Raises x50
Sit Ups x35
Reverse Crunches x35
x2