Originally Posted by FIVE_8
my routine:
monday:chest/ biceps
flat db-4 sets: 12 x 2, 10 x 2
incline db-4 sets: 12 x 2, 10 x 2
decline db-4 sets: 12 x 2, 10 x 2
db chest flys-4 sets: 15 x 2, 12 x 2 (6 sec. negatives)
db hammers-4 sets: 12 x 2, 10 x 2
reverse EZ bar curls-4 sets: 12 x 2, 10 x 2
EZ bar curls-4 sets: 12 x 2, 10 x 2 (6 sec. negatives)
tues: off
wednesday:back
deadlifts-5 sets:10,8,6,4,failure w/ 135
t-bar rows-4 sets: 12 x 2, 10 x 2
bent over rows-4 sets: 10 x 4
yates rows-4 sets: 12 x 2, 10 x 2
reverse grip lat pull downs-2 sets: 15 x 2
thursday: off
friday:shoulders/ tricpes
military press-4 sets: 12 x 2, 10 x 2
db press-4 sets: 10 x 4
up-right rows-4 sets: 15 x 1, 12 x 2, 10 x 1
side laterials-4 sets: 15 x 1, 12 x 2, 10 x 1
front laterial-4 sets: 15 x 1, 12 x 2, 10 x 1
skull crushers into close grip-4 sets: 10 each way
rope pull downs-4 sets: 12 x 2, 10 x 2
bar pull downs-4 sets: 12 x 2, 10 x 2
kick backs-1 set: failure
saturday:wheels
leg extensions-6 sets: 15 x 2, 12 x 2, 10 x 2
leg press/ hack squats-4 sets: 12 x 2, 10 x 2
walking lunges-4 sets: 12 x 4
leg curls-5 sets: 15 x 1, 12 x 2, 10 x 2
calf raises DC style-4 sets
sunday: off
20-30 mins of cardio every other day of the week as well as abs. I am soon going to drop the heavier volume and do sets of 10, 8, 8, 6 when i start my cycle