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Gerardo Gabriel

Age: 24
Height: 5’8″ – 172 cm
Weight: 178 lbs – 81 kg

Full Routine:

Monday: Chest/Triceps

  1. Flat Bench 3×10
  2. Cable Fly’s 5×15
  3. Incline Dumbbell Press 3×12
  4. Dumbbell Fly’s 5×12
  5. Tricep Pushdowns 5×12
  6. Skull Crushers 5×12
  7. Tricep Dips 3×12

Tuesday: Back/Biceps

  1. Pull Ups 5×20
  2. T­Bar Rows 3×8
  3. Lat Pull Down 6×15
  4. Bent Over Rows x 3×10
  5. Deadlifts 4×20
  6. Hammer Curls 3×12
  7. Barbell Curls 3×12
  8. Cable Bar Curls 3×12
  9. EZ Bar Curls 3×12

Wednesday: Shoulders/Abs

  1. Lateral Raise Dumbbell 5×25
  2. Seated Dumbbell Press 4×12
  3. Standing Barbell Press 3×20
  4. Bent Over Rear Delt Raises 3×25
  5. Front Dumbbell Raises 2×25
  6. Hanging Leg Raises with Twists 7 x 8-10
  7. Crunches 5×20
  8. Weighted Cable Sit-Ups 3×20

Thursday – Legs/Calves

  1. Leg Extensions 5×25
  2. Squats 6×15
  3. Leg Press 4×8
  4. Barbell Lunges 25 Metres x2
  5. Seated Leg Curls 3×15
  6. Calf Raises Seated 3×25
  7. Calf Raises Standing 3×15
  8. Smith Machine Calves 2×25

Friday: Rest Day

 

Saturday: Rest Day

 

Sunday: Rest Day

 

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