The Natural's all natural training routine!
Trying to build mass and strenght, so I go low rep.
5 days of training, where I do 2 days on, one day off!
This is my plan REVISED:
Day 1:
Chest + abs
4set Benchpress 5-8rep
3set Incline dumbell press 5-8rep
2 Superset:
Flyes 8-10rep
Incline flyes 8-10rep
3set decline benchpress 5-8rep
Lotsa Situps
Day 2:
Back + lower back
4set Pulldown front wide-grip 5-8rep
3set Deadlift 8-10rep
2 Superset:
row 6-8rep
single dumbell row(or something) 6-8rep
3set crosscable pulldown 8-10rep
Day 3:
Off day!
Day 4:
Arms
4set Barbell curl 5-8rep
2set dumbell curl 5-8rep
2set hammer curl _/|_|\_-shaped barbell 10-12rep
4set French press 5-8rep
2set pushdown v-grip 5-8rep
2set Kickbacks 10-12rep
Day 5:
Legs
4set Squats 10-12rep
3set Narrow hack squats 10-12rep
4set hamstring curls 10-12rep
3set Leg extensions 10-12rep
3set standing calf raises 10-15rep
3set sitting calf raises 10-15rep
Day 6:
Off day!
Day 7:
Shoulders + neck
4set dumbell press 6-8rep
3set side laterals 10-12rep
4set backside laterals 10-12rep
Traps:
4set shoulder raise barbell 6-8rep
4set shoulder raise barbell behind 6-8rep
Day 8:
Off day!