Training.

Hello !.

Today i will tell you how i train..

Monday: 1* chest and 2* shoulders: 1* Bench pres, incline bench pres, dumbell pres and dumbell flyes. 2* shoulder pres in smith, dumbell lateral raise, dumbell front raise, dumbell shoulder pres and Dumbbell Rear Lateral Raise.

Tuesday: 1* Biceps , 2* triceps  and 3* trapezius : 1* dumbell preacher curls, seated1 incline dumbell hammer curls, standing hammer curls and standing dumbell curls. 2* Head crusher, triceps pushdown, cable rope pushdown and dumbell triceps extension. 3 * Barbell shrugs, one arm shrugs in smith and facepulls.

Wednesday: thighs: box squat, full squat, hack squat, barbell lunges, leg extension, leg curl and Straight-leg Deadlift.

thursday: 1* back and 2* calfs: lat pulldowns, reverse close grip pulldown, seated cable rows with straight bar, seated cable rows v-grip, deadlift and dumbell rows. 2* seated calf raise, standing calf raise and one leg calf raise with dumbells.

And then its just from the start again.. 

I normally train every day, like 12 days i a row, and then 2-3 days brake..

I will not recomend people to do this if they are beginner.

But thats my program, hope you will find some inspiration in it.

-Jesper.

Stay fit and never quit !