can any1 give me a good 3 - 5 day intense routine that i will see real good results?
New Member
can any1 give me a good 3 - 5 day intense routine that i will see real good results?
Banned
Monday: Chest, Tris & Shoulders - Flat medium bench, Dips, Skulls, Flyes, Military presses, Upright rows
Tuesday (Slight rest): Calves & abs - calf raises, decline crunches, stability ball
Wednesday: Quads & glutes - Squats, Hack squats, Leg extensions
Thursday (Slight rest): Calves & abs - same as tuesday
Friday: Back, Hamstrings & Biceps - Deadlifts, Underhand rows, Ham curls, Pullups, Barbell curls, Incline dumbell curls
Generally 3 sets for each exercise apart from squats, calves and deadlifts which is 4. 15 reps for quads, 20 reps for calves, 20 reps for abs, the rest 8 reps
This is what I use and I have seen good results. Its intense...
Hams are with back and biceps, well you'll feel why
Last edited by Flexor; 11-04-2005 at 05:07 PM.
Female Member
awesome flex...been looking to change up my routine a little. ill def try this out!
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