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06-29-2009, 09:49 PM #1New Member
- Join Date
- May 2009
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- 27
NEW 3-day a workout... what do you think?
Goal: Size, Strength
Diet: Good w/ 200g protein daily
Monday (Chest, Delts, Tris)
Inclined Dumbbell Bench (warm up set, 3 work sets) SS Pushups
Dumbbell Military press (warm up set, 3 work sets)
Skull Crushers (3 x 8-10 reps) SS Rear delts (3 x 8-10)
Tricep push downs (3 work set) SS Abs
Wednesday (Legs)
Squats (warm up set, 3 10+ reps)
RDLs (warm up set, 3 10+ reps)
Deadlifts (warm up set, 3 x 10+ reps)
Calves (3 work sets)
Friday (Back, Bis)
Assisted Pull ups (2 warm up sets)
Pull ups (1 set front grip, 1 set rear grip, both to failure)
Pull downs (1 warm up set, 3 work sets)
Dumbbell curls (3 x 8-10) SS Dumbbell Rows (3 x 8-10)
Cable curls (3 work sets) SS Abs
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