1. Biceps/Triceps/Abs = DB Curls-Cable Pressdowns, Low Cable Curls-Skullcrushers/Mid Machine Ext., Wrist Curls/Ab Work
2. Quads/Calves = Squats, Lunges, Hack Squats, Leg Extensions, Calf Raises
3. Back = Weighted Hammers, T-Bar Rows, Wide Grip Chins, One Arm Seated Cable Rows, Barbell Shrugs
4. Off Day
5. Shoulders/Chest = DB Shoulder Press, Side-Rear Laterals, Weighted Dips, Barbell Military Press
6. Traps/Legs = Deadlifts, Power Snatch, Light Squats, Smith Machine Shrugs
7. Biceps/Triceps/Abs = DB Hammer Curls-Overhead DB/Machine Ext., EZ Bar Spider Curls-Cable Pressdowns, Wrist Curls/Ab Work
8. Off Day
9. Back = Weighted Hammers, Wide Seated Cable/Nautilus Compound Rows, Wide Grip Chins, One Arm DB/Low Hammer Strength Rows, Hammer Strength Shrugs
10. Hamstrings/Calves = Power Cleans, SLDL's, Leg Press, Calf Raises, Hyperextensions
11. Chest/Shoulders = Incline DB, Weighted Dips, Side-Rear Laterals, Chest Flys
12. Off Day
What u guys think? this is something my buddy just came up with wondering if its any good......4 sets usually 6-10 rep range
Reply With Quote
