my rountine
Monday - Chest/Biceps
Incline Bench Press: 1x20 (warm-up/pre-exhaust), 3x8
Incline DB Press: 3x8
Flat DB Flyes: 2x10
Barbell Curls: 2x10
Seated Incline DB Curls: 2x8
Single Arm DB Preacher Curls: 2x10
Tuesday - Quads/Hams/Calves
Barbell Squats: 3x8
Leg Extension: 3x12
Hamstring Curls: 3x8
Standing Calve Raises: 3x8
Wednesday - Rest (L Cardio Abs )
Thursday - Delts/Triceps
Military Press: 1x12, 3x8
Seated DB Press: 3x6
DB Lat Raise/Front Raise Supersets: 2x10/10
Skullcrushers: , 3x8
Rope Pressdowns: 3x8
Straight Bar Pulldowns: 2x12
Friday - Back/Traps
Deadlifts: 3x6
Barbbell Row: 1x10, 1x8, 1x6
Wide Grip Pulldowns: 2x10
DB Shrugs: 3x8
Satuday & Sunday - Rest
|