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Message: <blockquote data-quote="FCB" data-source="post: 10145158" data-attributes="member: 225151">Workout planDay one [monday] LEGS and TRICEPWarm up 10 minsStretching 10 minsFree squats 12 * 2 Leg press 12 / 10 / 8Full aquats 8/8/6Leg Curl 8/8/6Calf Raise 8*3 last one to upto failureTricep pushupsSkull crusher [Lying down] 8/8/6Close grip tricep 8/8/6ABS - Sit ups 25*4           Leg Raise 25*4***********************************************************Day 2 [tuesday] Chest  and BackWarm up 10 minsStretching 10 minsPush ups 15*2Flat Bench press 12/10/8/6Incline bench press 10/8/6Dumbbell flys 8*3Cable flys 8*3Dumbbell pullover 8*3Bentover barbell rowing 12/10/8One arm dumbell rowing 8*3Lat Pull down 8*3ABS - Sit ups 25*4           Leg Raise 25*4***********************************************************Day 3 [wednesday] Rest***********************************************************Day 4 [Thursday] Shoulders and Bicep and ForearmsWarm up 10 mins Stretching 10 minsDumbbell Press 10/8/6Dumbbell side laterals 8*3Back Press 8*3Upright rows 10/8/6 Barbell Curl  10/8/6Alternative Dumbbell Curls 8*3Hammer Curl 8*3Wrist curl 5*failureABS - Sit ups 25*4           Leg Raise 25*4***********************************************************Day 4 [thursday] Rest***********************************************************Day 5 [Friday]Repeat above again</blockquote>

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