“Monday – Back/Biceps/Abs
- Sit ups before I sleep
-Hammer Curls 3 – 4 sets of 8-12
-Regular Curls 3 – 4 sets of 8-12
-DW Rows
Tuesday – Chest/Triceps
- 40 tricep dips
- 30 Flat Chest Presses or more if I feel like it.
Wednesday – Legs/Shoulders/Cardio
- Wall squats for 5 minutes
- Planks
-30 Seated Shoulder
-20 Lateral Raises
-20 Front raises
-20 min running
Thurs – REST
Friday – Biceps/Abs
- Same thing as Monday without back exercise.
Saturday – Chest/Abs
- 30 Flat Chest Presses or more if I feel like it.
-100 sit ups
Sunday – REST ”
also can you name some effective ab workouts so i can really get a 6 pack. im trying to get built by january. im trying to get 13 inch biceps by january. right now i have 11.5 inch biceps. by the way im 14 and use 5 lb dumbbells for my shoulders and 15 lb dumbbells for everything else. – i use 5 lb for shoulders cause my shoulders are not that strong. i can lift the 15 lbs with everything else though in curls, etc.
