13KGHT73 Body re-comp workout plan – supps247
Congrats ! You Got Freeshipping !

Body re-comp workout plan

Checkout our other workout plans:
Whole Body Re-comp workout plan
Push Pull Split workout plan

Total Body Re-comp Workout Plan

Monday – Chest / Calves
Dumbell bench press
Working sets -> 4
Reps -> 7-10
Incline Bench press (smith machine if possible)
Working sets -> 4
Reps -> 7-10
Dumbell Fly press
Working sets -> 3
Reps ->10-15
Cable cross over
Work> to failure 50 reps straight
Stretching for 5 minuts using dumbelss on flat ben.. Do a chest fly and hold the dumbells there for 90 seconds. repeat 3 times

Calves
Standing calves raises – Sets 4 – Reps 20-25
Seated And weighted calve raises on machine sets 4 – reps – 12-15
calve raises on leg ress using toes sets 3 – reps 10-12

Tuesday – Back
Chin ups > Working Sets-4 Reps – 8-12
Barbell Rows(hands facing upside)> Working Sets -4 Reps – 8-10
Dumbell Rows > Working Sets – 3 Reps-8-10(each side)
Seated cable rows on machine Using long rod and wide grip > Sets-3 Reps – 8-10
Pull downs > Working sets -3 Reps – 8-12
Deadlifts (Weights should not touch the ground) -> Working Sets -3 Reps – 8-10
Stretching 5 minutes

Thursday – Shoulders
Seated dumbell side raises SUPERSET with 5kg plates side raises > working sets – 4 Reps – 10-15

Front dumbell raises SUPERSET with 10kg Plate raises > Working sets – 4 Reps – 10-15
Rear Shoulder Flyes on machine Superset with Rear Cable flyes Working sets 4 Reps – 10-15

Seated Dumbell Press – Sets 4 Reps – 8-10
Dumbell Shrugss SUperset With Upright Rowss Working sets – 4 Reps 10-15

Friday – Arms
Triceps –
Close Grip bench press on smith machine Working Sets- 4 Reps-8-10
Lean back on a bench to support your lower back and do behind the neck dumbell extensions > Working SEts – 4 Reps – 8-10
Tricep Push downs with hands facing upwards SUPERSETS with Rope pushdown
Working Sets – 4 Reps – 10-15

Biceps
Close Grip bicep curls on EZ bar > Working Sets 3 Reps 8-10
Preacher Curls Superset With Hammer CUrls > Working Sets – 3 Reps 8-10

Saturday – Legs

LEgs Extensions > Working sets – 4 Reps 12-15
Squats > Working Sets – 3 Reps 8-10
Legs Press > Working Sets – 3 Reps – 10-12
Lying Dumbell curls Superset with Stiff legged deadlifts > Working Sets 3 Reps 12-15
Seated machine leg curls Working Sets 3 – Reps 10-12

Oxyshred  by EHP Labs
Someone has just purchased
As low as $74.95
Omega 100% Whey Protein Isolate - Combo Pack
Someone has just purchased
As low as $199.95
Custard casein Protein by Muscle Nation - 1KG (2 for 99)
Someone has just purchased
As low as $99.00
Total Adrenal Reset  by Finaflex - 3 for $49
Someone has just purchased
As low as $49.00
Chemix Pre-Workout Twin Pack Just $99
Someone has just purchased
As low as $99.00
Oxyshred + Acetyl L-Carnitine by EHP Labs
Someone has just purchased
As low as $99.95
Cereal Pro 2lbs (Buy 2 For $99)
Someone has just purchased
As low as $99.00
The Ultimate Muscle-Building Combo by Muscletech
Someone has just purchased
As low as $249.95
ISO100 CLEAR Combo (2 for $99)
Someone has just purchased
As low as $99.00
Dymatize ISO Combo - ISO100 5lb + ISO100 Clear 1.1lb
Someone has just purchased
As low as $149.00
Animal Nitro - Buy 2 for $119.95
Someone has just purchased
As low as $119.95
Nitrodeal
Someone has just purchased
As low as $99.00
Titan Protein Thick Shake Series by Titan Nutrition
Someone has just purchased
As low as $99.95
PRO GAINER by Optimum Nutrition
Someone has just purchased
As low as $99.00
Oxywhey + Beyond Stack by EHP Labs
Someone has just purchased
As low as $119.95
Mix and match bundle (3 tubs for $99)
Someone has just purchased
As low as $99.00
ON Mass Gainer (3 for $99)
Someone has just purchased
As low as $99.95
Rival Clean Gainer by Rival US
Someone has just purchased
As low as $99.95
R1 Creatine
Someone has just purchased
As low as $6.95
Titan Acetyl L-Carnitine 250g
Someone has just purchased
As low as $29.94
JACKED PROTEIN 4LB + SILVER BACK 30 SERVES BY GORILLA WARFARE
Someone has just purchased
As low as $149.95
Zero Carb SRO - Combo Pack 5LB
Someone has just purchased
As low as $200.00
Titan Protein Thick Shake Series by Titan Nutrition
Someone has just purchased
As low as $29.95
Black Onyx Creabuild by MuscleTech | Best Price
Someone has just purchased
As low as $39.95
Copy of Combat Protein - By Muscle Pharm  Twin Pack
Someone has just purchased
As low as $99.95
Rival Clean Gainer buy 1 get 1 free by Rival US
Someone has just purchased
As low as $109.95
Whatsapp
messenger Message

We use cookies to provide and improve our services. By using our site, you consent to cookies.