5 Days in the gym. Day 5
Goal
For people who have been in the gym for a while, and they want to continue improving their muscle mass. Each muscle group will be trained once a week. It must be combined with a balanced diet and cardiovascular program at least 2 days a week 30-45 min. Day 2: Back and abs.
Barbell deadlift (Conventional)
4 sets
15 reps
60 sec rest
Bent over barbell row
4 sets
15 reps
60 sec rest
Wide-bar pull down
4 sets
15 reps
60 sec rest
V-bar pull down
4 sets
15 reps
60 sec rest
Seated Cable Row
4 sets
15 reps
60 sec rest
One-arm dumbbell row
4 sets
15 reps
60 kg
Pull ups
4 sets
15 reps
60 sec rest
ABDOMINAL CRUNCH: HANDS BEHIND HEAD
3 sets
45 sec
30 sec rest
Forearm Plank
3 sets
45 reps
30 sec rest