HANNGILL'S BODYBUILDING PROGRAM (WEEKLY)

	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.