Guard Gym

Cardio in short words.
Don't forget your cardio people.

Workout of the day:
Back, bicpes and calves.
Back:
1. Lat pulldowns 4 sets x 6-8 reps
2. Bent over row 3 sets x 6-8 reps
3. Cable row. 3 sets x 6-8 reps
4. Dumbbell row 3 sets x 6-8 reps

Bicpes:
Barbell curls. 4 sets x 8-10 reps
Seated dumbbells curls 3 sets x 8-10 reps

Calves:
Standing calves raises 4 sets x 20 reps
Seated calves raises: 3 sets x 20 rsps2

If your goal to build muscle while not gaining some fat!
Add this:
30 seconds of sprints 45 seconds of jogging for 10 rounds.

Give it a try and tell me what you think..

Workout of the day:
Chest and tricpes:

1 Barbell Bench Press:
4 Sets x 6-8 reps

2 Incline Dumbbell Press
3 Sets x 6-8 reps

3 Incline Dumbbell flyes
3 Sets x 8-10 reps

4 Cable chest flyes
3 Sets x 8-10

5 Triceps Pushdowns
4 Sets x 6-8 reps

6 Stead Triceps Extension
3 Sets x 6-8 reps

7 Lying Dumbbell Extension
3 Sets x 6-8 reps

If your goal to add muscle and buring some fat you can add 15 minutes of cardio.

# exercises