|
HANNGILL'S BODYBUILDING PROGRAM (WEEKLY) |
2012-03-03 |
|
| Body part |
Muscle |
Main Exercises |
Exercises 1 |
Exercises 2 |
|
| Upper Body |
lats, traps, rhoms, biceps, neck, hands. |
Pull-Up |
Pull up. Chinning, High/low cable row. Seated cabe row. Bent over row, Shrug. Finger/ wrist arm curl. F/R arm curl. |
One arm row, Arm wrestling. Lats pull down. |
|
| (Mon, Thur.) |
pects, delts, triceps, neck. |
Press-Up |
Push up. Bench flat/decline/incline press. Chest fly. Shoulder press. F/R arm extension. Dips. |
Arm int/ ext/flying rotate. Arm front/ lateral/ rear raise |
|
| Lower Body |
quads, glutes |
Squat |
Squat. Lunge. Leg extension. Adduction. Abduction. Leg back raise. |
Toe raise. |
|
| (Tues, Fri.) |
hams, calves, |
Leg Curl |
Hanging knee raise. Leg curl. Calf raise. |
Tubing leg curl. |
|
| Mid Body |
abs, oblique, transversus |
Abs Crunch |
Gymball crunch, Biking V cruch. Vacuum ex. Torso twist. Side bend. |
Bench leg raise. Hanging leg raise |
|
| (Wed, Sat.) |
erector spinae. Quadratus lumb.. |
DeadLift |
Deadlift. Hyper back extension, Stooped kick back. Side bend. |
Good morning. |
|
| Aerobic ex |
whole body |
walking |
Brisk walking, Rope skipping |
Power walking, Knee up running. |
|