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Thread: Juice Workout
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08-06-2003, 09:42 PM #1
Juice Workout
Monday: Chest/Biceps
Chest
• Dumbbell Presses: 4 Sets x 8 Reps
• Flat Bench Presses: 4 Sets x 8 Reps
• Flat Dumbbell Flyes: 3 Sets x 8 Reps
• Cable Crossovers: 2 Sets x 12 Reps
Biceps
• Barbell Curls: 3 Sets x 8 Reps
• Close EZ Bar Curls: 3 Sets x 8 Reps
Tuesday: Legs
• Leg Curls: 4 Sets x 10 Reps
• Leg Extensions: 4 Sets x 10 Reps
• Leg Presses: 4 Sets x 12 Reps
• Squats: 4 Sets x 12 Reps
• Stiff Legged Deadlifts: 4 Sets x 12 Reps
Wednesday: OFF
Thursday: Back/Calves
Back
• Barbell Shrugs: 3 Sets x 10 Reps
• High Pulls: 3 Sets x 10 Reps
• Rear Shrugs: 3 Sets x 10 Reps
• Reverse Barbell Rows: 3 Sets x 10 Reps
• T-Bar Rows: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps
Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps
Friday: OFF
Saturday: Shoulders/Triceps
Shoulders
• Machine Laterals: 3 Sets x 10 Reps
• Dumbbell Laterals: 3 Sets x 10 Reps
• Side Dumbbell Laterals: 3 Sets x 10 Reps
Triceps
• Dumbbell Presses: 3 Sets x 10 Reps
• Tricep Pressdowns: 3 Sets x 10 Reps
• Barbell Presses: 3 Sets x 10 Reps
Sunday: OFF
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08-12-2003, 01:35 AM #2Member
- Join Date
- Feb 2003
- Location
- The Gym-aka my garage :-)
- Posts
- 790
Are you asking anything here?
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08-12-2003, 11:20 AM #3
I'm assuming that you're asking how the training plan looks?? Just a couple of things; You have Barbell Presses under Tri's .. are these Close-Grip Benches or are they supposed to be under Shoulders as in Shoulder Presses? Because you definitely need to add some Presses for your Shoulder training.
Are your Dumbbell Chest Presses on the flat bench? If so, I'd change them to either Incline or Decline Presses since you already are doing Flat Bench Barbell Presses.
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