Rep scheme 10, 8, 6 increasing weight on each set. 60secs rest between sets
Mon- Chest and triceps duration 40-45mins
Flat bench press 3 sets
decline bench press 3 sets
incline bench press 3 sets
incline flyes 3 sets
Skull crushers 3 sets
standing overhead tricep ext 3 sets
trcep pushdowns 2 sets reps 10, 8
Tues-back and biceps duration 40-45mins
deadlifts 3
seated row 3 with levers that you pull towards you
floor seated row 3 normal cable one
lat pulldowns 3
ez bicep curls 3
ez preacher curls 3
Cable curl 2
Wed-off
Thurs-shoulders, traps and abs duration 40mins
front smith machine press 3
Behind neck smith machine press 3
EZ bar upright rows 3
Bent over laterals 3
BB shrugs 3
twisting crunches 3 as many as I can do
Fri-legs and abs duration 35-40mins
Squats on smith machine 3
Hack squats 3
leg press 3
SL deadlifts 3
seated calf raises 3
Oblique crunches 3
Sat and sun- off
What do you think?
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