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vly workout aesthetics plan **CHANGE YOUR LIFE TODAY**

a guest Oct 18th, 2019 179 Never
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  1. **ANY DAY YOU GO TO THE GYM DO 20 MINUTES+ ON THE ELLIPITICAL**
  2.  
  3. monday - chest/triceps
  4.  
  5. bench press - flat bench - 4 sets 5 reps
  6. incline dumbbell press on bench 4 sets 5 reps
  7. pec flies on machine 4 sets 5 reps
  8. tricep pushdown with rope - 4 sets 5 reps
  9. tricep pushdown with v bar 4 sets 5 reps
  10. close grip bench press 4 sets 5 reps (go light here)
  11.  
  12. tuesday - back/biceps
  13.  
  14. deadlifts - 4 sets 5 reps
  15. lat pulldowns (wide grip) - 4 sets 5 reps
  16. barbell or ez bar rows - 4 sets 5 reps
  17. hammer curls 4 sets 5 reps
  18. preacher curls 4 sets 5 reps
  19. incline dumbbell curl sitting down 4 sets 5 reps
  20.  
  21. wednesday - shoulders/traps
  22.  
  23. dumbbell shoulder press sitting down - 4 sets 5 reps
  24. dumbbell shoulder side raises - 4 sets 5 reps
  25. ez bar front raises - 4 sets 5 reps
  26. dumbbell shrugs - 4 sets 5 reps
  27. smith machine/barbell shrugs - 4 sets 5 reps
  28.  
  29. thursday - biceps/triceps
  30.  
  31. hammer curls 4 sets 5 reps
  32. preacher curls 4 sets 5 reps
  33. incline dumbbell curl sitting down 4 sets 5 reps
  34. tricep pushdown with rope - 4 sets 5 reps
  35. tricep pushdown with v bar 4 sets 5 reps
  36. close grip bench press 4 sets 5 reps (go light here)
  37.  
  38. Friday - Legs
  39.  
  40. Squats - 6 sets
  41. Leg Extension - 4 sets
  42. Hamstring Kickbacks - 4 sets
  43. Calf Press/Raises - 4 sets
  44.  
  45. **ANY DAY YOU GO TO THE GYM DO 20 MINUTES+ ON THE ELLIPITICAL**
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