Gz gl hf irl etc m9's.
Mon: Chest/bi's:Flat Bb bench - 4x8-12 Sometimes i'll switch to Db flat and incline bench like every 2 or 3 weeks ill do that..
Incline Bb bench - 4x8-12
Pec Deck - 3x8-12
cable crossovers - 3x8-12
weighted dips - 3x failure
bb curls - 3x10
concentration curls 3x10
hammer curls 3x10
sometimes preacher curls or alternating db curls
Tues: cardio/abswed: legs/shouldersSquats 5x5
Leg press 3x10
Lunges 3x5 each leg
leg extensions 2x10
Hamstring curls 3x8-12
Calf raises 5 or 6 sets of 15+ prolly to failure
Military press 3x8-12
arnold press or dumbell press 3x8-12
frontal and lateral raises 2x8-12 for both
upright rows 2x8-12
shrugs 4 or 5x12-15
thurs: cardio/absfri: back/tri'sDeadlift 5x5
wide grip pullups 3xfailure until you get to 15+ on all 3 sets then add weight
lat pulldowns 3x8-12
bent over db rows 3x8-12
bb rows 3x8-12
cable or pendlay or t-bar rows 2x8-12
skull crushers 3x8-12
tricep overhead extensions two handed with a db 3x8-12
weighted dips 3xfailure
kickbacks/pulldowns/close grip bench ( i alternate which one of these i do each week ) 3x8-12
sat: rest
sun: rest
i put a space between the 2 body parts being worked in each day like top part is the big body part being worked then bottom part is the small body part being worked
it's 8-12 because im trying to gain muscle mass not strength and that's the best way...also when you do your sets if you move weight up each set start with 12 reps add weight then 2nd set do 10 reps then 3rd set do 8 reps
or just same weight with less reps each set just make it pretty heavy.
also:
bb means barbell
db means dumbell
just incase you didn't know ^^
This post was edited by Balla on May 10 2009 03:08pm