Originally Posted by
bakie
Workout: Current (subject to change)
Monday Chest:
Flat Bench
6-8 reps x 3
Decline Bench
6-8 reps x 3
Flat Dumbbell press
15 reps x 3
Decline Dumbbell press
15 reps x 3
Flat bench flys
30 reps x 3
Decline bench flys
30 reps x 3
Pushups
max x 3
Tuesday Back:
Weighted pullups
6-8 reps x 3
Bent rows
6-8 reps x 3
Upright rows
6-8 reps x 3
Lawn mowers
15 reps x 3
lat pull downs
15 reps x 3
Machine Rows
30 x 3
Pulley Cable Lat pulldowns
30 x 3
Wednesday Shoulders
Military Press
6-8 reps x 3
Dumbbell Shoulder press
6-8 reps x 3
Front, lateral, rear raises
15 reps x 3
Shrugs
heavy
6-8 reps x 3
light
15 reps x 3
Thursday legs/lower back
Deadlifts
6-8 reps x 3
squats
6-8 reps x 3
Good Mornings
15 reps x 3
leg extensions/curls
15 reps x 3
Lower back hypertensions
30 reps x 3
Calves
Heavy
6-8 reps x 5
light
20 reps x 3
Friday Arms
Preacher
6-8 reps x 3
SkullCrusher
6-8 reps x 3
Seated Dumbbell
15 reps x 3
Tri Pushdown
15 reps x 3
Reverse Curls
30 reps x 3
Kickbacks
30 reps x 3
That string on a stick
4 sets
forearm curls
4 sets
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