patmanz28
10-03-2010, 04:44 AM
Monday arms
all exercises increase in weight starting with ten reps then eight then six.
alternate dumbbell curls x3
triceps pushdown v bar x3
straight barbell curl x3
cable standing triceps extension x3
preacher curl (v bar) x3
cable rope overhead extension x3
standing one arm dumbbell curl over preacher bench x3
cable one arm triceps extension (reverse grip) x3
the following i superset 2 mins between each super.
bent over dumbbell twist & farmers walk x3
Tuesday leg day (getting over a knee injury)
1 set light dead lift (i use 135 to warm up the lower back and hams)
barbell squats x3
barbell front squats x3
Bulgarian split squats x3
barbell good morning x3
the following i superset as heavy as possible 25 reps each
(to gauge start with your bodyweight i use twice mine)
standing calf raise & seated calf raise x3
lastly i do side leg raises x3 ( don't laugh helps with knee stability)
Wednesday chest day
dumbbell incline press x3
barbell bench press x3
dumbell decline press x3
dumbell incline fly x3
barbell wide grip decline benchpress x3
cable crosses x3
machine decline bench press x3
thursday shoulders
dumbell arnold press x3
superset barbell upright row with standing barbell shoulder press x3
dumbell front raise x3
dumbell lateral raise x3
dumbell lying rear lat raise x3
friday back day
pull ups 10x10 (or 12 x10 depending upon how heavy i am)
barbell deadlift x3
t bar row x3
underhand machine pulldown x3
cable seated row x3
this is the final day in my workout and so if you have a lagging body part (calves, tris, or whatever) take and do 2 more exercises of three sets. my biceps lag so i finish with 3 sets of really supinated dumbell curls two arms same time then i superset with hammer curls.
thoughts opinions? (hopefully not rude) comments.
all exercises increase in weight starting with ten reps then eight then six.
alternate dumbbell curls x3
triceps pushdown v bar x3
straight barbell curl x3
cable standing triceps extension x3
preacher curl (v bar) x3
cable rope overhead extension x3
standing one arm dumbbell curl over preacher bench x3
cable one arm triceps extension (reverse grip) x3
the following i superset 2 mins between each super.
bent over dumbbell twist & farmers walk x3
Tuesday leg day (getting over a knee injury)
1 set light dead lift (i use 135 to warm up the lower back and hams)
barbell squats x3
barbell front squats x3
Bulgarian split squats x3
barbell good morning x3
the following i superset as heavy as possible 25 reps each
(to gauge start with your bodyweight i use twice mine)
standing calf raise & seated calf raise x3
lastly i do side leg raises x3 ( don't laugh helps with knee stability)
Wednesday chest day
dumbbell incline press x3
barbell bench press x3
dumbell decline press x3
dumbell incline fly x3
barbell wide grip decline benchpress x3
cable crosses x3
machine decline bench press x3
thursday shoulders
dumbell arnold press x3
superset barbell upright row with standing barbell shoulder press x3
dumbell front raise x3
dumbell lateral raise x3
dumbell lying rear lat raise x3
friday back day
pull ups 10x10 (or 12 x10 depending upon how heavy i am)
barbell deadlift x3
t bar row x3
underhand machine pulldown x3
cable seated row x3
this is the final day in my workout and so if you have a lagging body part (calves, tris, or whatever) take and do 2 more exercises of three sets. my biceps lag so i finish with 3 sets of really supinated dumbell curls two arms same time then i superset with hammer curls.
thoughts opinions? (hopefully not rude) comments.