AJ

Day 1 – Chest/Quads

 

AJ day 1 P1


 

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*Decline dumbbell press works too


 

AJ day 1 P3


 

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*Dumbbell fly or machine fly



 

Day 2 – Back/Arms

 

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Day 3 – Hamstrings/Calves/Quads

 

AJ day 3 P1

*Deadlift with barbell or dumbbells. Any type of Standing calf raise.


 

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*Seated leg curl or lying leg curl is fine. Both and/or alternating them is also good. You can substitute angled calf raises for these too.


 

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Additional Exercises:

 

Chest:

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*Twisting incline dumbbell press…gives additional benefit to upper inner chest area


 

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*Low cable chest fly…additional benefit on upper/upper inner.


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*Decline dumbbell press…additional benefit to lower outer.


*Single arm cable chest press….general pectoral.


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*Close grip chest press is good for isolating inner sections…you can do flat, incline and decline and isolate the respected areas.

 

*Same can be said for an extra wide grip press…also at various angles.


 

 

 

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