Thread: Mazzive_T's workout.
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03-05-2007, 04:56 PM #1
Mazzive_T's workout.
Planned my new workout. Will start it soon. My primary objective is to improve back width, really get those lats to pop out!
Anyhow any comments/pointers welcome.
Monday Chest
Cardio Cross Trainer 30 minutes mid-morning. Workout in afternoon or night.
Flat Bench Press 4x8
Close Grip Bench Press 1x8
Wide Grip Bench Press 1x8
Incline Dumbbell Press 3x8-12
Incline Machine Press 3x8
Flat Dumbbell Flys 3x10
Decline Barbell Press 2x8
Tuesday Main Cardio and Abs
Morning 30 minute run in morning, first thing. Workout at night.
Basic Crunch 3x20
Flat Leg Crunch 3x20
Frog Crunch 3x20
Decline Leg Raises 3x20
Decline Situps with medicine ball 2x20
Wednesday - Back and Rear Delts
Cardio 20 minute row before workout, which is in afternoon.
Pullups 1x30
Cable Raises 3x8-12
Rear Delt Row 3x8-12
Bent Over Dumbbell Raise with head on bench. 3x8-12
Close Grip Pulley Row 3x8-12
Hammer Machine Pulldown 3x8-12
Lat Pulldown 3x8-12
Bent over Smith Machine Pull 3x8
T-Bar Row 3x8
Deadlifts 3x8
Thursday Triceps workout in afternoon.
Reverse Bench Press 3x8
Weighted Tricep Dips 3x8
Tricep Curldowns 3x8-12
Tricep Extensions 3x8-12
Dumbbell Extensions 3x8-12
E-Z Bar Skull Crushers intoClose Grip Bench Press3x8-12
Kneeling Cable Tricep Extensions 3x12
Friday Biceps workout at night.
Dumbbell Preacher Curls 1x15, 1x12,1x10,1x8.
Machine Preacher Curl 2x8-10
Olympic Barbell Curl 2x8
8s Barbell Curl 1x8
Hammer Curls 2x8
Trev Curls 3x8
Saturday - Front and Side Delts and Traps workout in afternoon.
Behind Neck Shoulder Press 3x8-12
Military Press 3x8-12
Dumbbell Shoulder Press 3x8-12
Upright Row 3x8-12
Seated Lateral Raises 3x8-12
Standing Lateral Raises 3x8-12
Front Raises 3x8-12
Shrugs 3x8-12
Sunday Legs workout in afternoon.
Cardio 20 minutes on stepper. Before Workout.
Squats 3x8-12
Machine Squats 3x8-12
Seated Calf Raises 2x8-12
Standing Calf Raises 2x8-12
Hamstring Curls 2x8-12
Hamstring Extensions 2x8-12
Quadricep Extensions 2x8-12
Lunges 2x8-12
Warm-up sets or feeler sets can be used if necessary.
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