Pls critic, flame, rant, or rave as much you like...
based on 3 on 1 off split = 6 out of 8 days
Basically day 1 Push, day 2 Pull, and everything else including core on 3rd day
(all warm up sets not included)
day1
Squats/leg press 2 x 20, 12-15
Leg Ext 2 x drop set 15, 25
Incl db press 2 x 12, 8
Dec bench/flat bench 2 x 12, 8
Weighted dips 2 x 15, 12
Sh db press 2 x 10, 10
Tri bench 2 x 10, 8
Lying tri ext on Inc 2 x 12, 10
One arm tri pushdown 2 x 10, 10ea
day2
Straight L. deads 2 x 15, 10
Leg curls 2 x drop set 10, 15
Weighted pull ups 2 x 8 then strip
One arm row 2 x 10, 8
Sitting shrugs 2 x drop set 12, 12
Inc db curls 2 x 12, 10
Preacher db's or bar 2 x 12, 12
21's 1 set
day3
Incl flyes 2 x 15, 12
Pullover 2 x 12, 12
Db upright rows 2 x 10, 10
Shoulder 'combo' raise 2 x 8 (performed with 8lb db's)
Reverse ez bar curl 1 x 20
Wrist curls 2 x drop set 12, 12
Standing calf raise 2 x drop set 15, 20 partials
Sitting calf raise 2 x 15, 20
Abs combo alot of stuff 7-10 min worth
let me know what you think...
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anyone???
