i have 2 workouts and i was planning on using them both for a peirod of 2 weeks and then switching to the other. like, i'll use workout "A" for 2weeks and then switch to workout "B" and so on.
Work Out "A"
Day 1
Back:
Barbell Bent-over Row 3 x 8 - 12
Cable Close Grip Pulldown 3 x 8 - 12
Cable Rear Pulldown 4 x 8 - 12
Traps:
Barbell Shrug 4 x 8 - 12
Reverse Uprite-row 3 x 8 - 12
Dumbbell External Rotation 2 x 8 - 12
Abs:
Crunch 3 x 10 - 15
Seated Crunch 3 x 10 - 15
Dumbbell Side Bend 2 x 10 - 15
Side Crunch 2 x 10 - 15
Day 3
Chest:
Dumbbell Bench Press 2 x 8 - 12 4 x 8 - 12
Dumbbell Fly 2 x 8 - 12
Pec Deck Fly 3 x 8 - 12
Barbell Incline Bench Press 2 x 8 - 12
Hamstrings:
Laying Leg Curls 3 x 8 - 12
Barbell Straight-leg Deadlift 3 x 8 - 12
Calves:
Barbell Standing Calf Raise 4 x 8 - 12
Barbell Seated Calf Raise 3 x 8 - 12
Barbell Reverse Calf Raise 2 x 8 - 12
Day 4
Quads:
Leg Extension 2 x 8 - 12
Front Squat 2 x 8 - 12
Hack Squat 2 x 8 - 12
Leg Extension 3 x 8 - 12
Delts:
Barbell Military Press 2 x 8 - 12
Barbell Upright Row 3 x 8 - 12
Dumbbell Front Raise 3 x 8 - 12
Dumbbell Lateral Raise 3 x 8 - 12
Abs:
Crunch 3 x 10 - 15
Seated Crunch 3 x 10 - 15
Dumbbell Side Bend 2 x 10 - 15
Side Crunch 2 x 10 - 15
Day 6
Biceps:
Standing Barbell Curl 2 x 8 - 12 6 x 8 - 12
Standing Dumbbell Curl 3 x 8 - 12
Barbell Preacher Curl 3 x 8 - 12
Dumbbell Concentration Curl 4 x 8 - 12
Triceps:
Dumbbell One Arm Tricep Extension 3 x 8 - 12
Barbell Close Grip Bench Press 4 x 8 - 12
Barbell Tricep Extension 2 x 8 - 12
Cable Pushdown 4 x 8 - 12
Calves:
Barbell Standing Calf Raise 4 x 8 - 12
Barbell Seated Calf Raise 3 x 8 - 12
Barbell Reverse Calf Raise 2 x 8 - 12
Work Out "B"
Day 1
Back:
Barbell Bent-over Row 3 x 8 - 12
Cable Close Grip Pulldown 4 x 8 - 12
Underhand Chin-ups 3 x 8 - 12
Cable Rear Pulldowns 2 x 8 - 12
Biceps:
Standing Barbell Curl 2 x 8 - 12 6 x 8 - 12
Standing Dumbbell Curl 3 x 8 - 12
Barbell Preacher Curl 3 x 8 - 12
Dumbbell Concentration Curl 3 x 8 - 12
Abs:
Crunch 3 x 10 - 15
Seated Crunch 3 x 10 - 15
Dumbbell Side Bend 3 x 10 - 15
Side Crunch 2 x 10 - 15
Day 3
Quads:
Leg Extension 2 x 8 - 12
Front Squat 2 x 8 - 12
Dumbbell Full Squat 3 x 8 - 12
Leg Extension 3 x 8 - 12
Delts:
Barbell Military Press 3 x 8 - 12
Barbell Upright Row 3 x 8 - 12
Dumbbell Front Raise 2 x 8 - 12
Dumbbell Lateral Raise 2 x 8 - 12
Hamstrings:
Laying Leg Curls 2 x 8 - 12
Dumbbell Straight-leg Deadlift 3 x 8 - 12
Laying Leg Curls 3 x 8 - 12
Abs:
Crunch 3 x 10 - 15
Seated Crunch 3 x 10 - 15
Dumbbell Side Bend 3 x 10 - 15
Side Crunch 2 x 10 - 15
Day 5
Chest:
Dumbbell Bench Press 2 x 8 - 12 4 x 8 - 12
Dumbbell Fly 3 x 8 - 12
Pec Deck Fly 3 x 8 - 12
Barbell Incline Bench Press 2 x 8 - 12
Triceps:
Barbell Tricep Extension 3 x 8 - 12
Barbell Close Grip Bench Press 4 x 8 - 12
Cable Pushdown 4 x 8 - 12
Traps:
Barbell Shrug 4 x 8 - 12
Reverse Upright-row 3 x 8 - 12
Dumbbell External Rotation 2 x 8 - 12
Abs:
Crunch 3 x 10 - 15
Seated Crunch 3 x 10 - 15
Dumbbell Side Bend 3 x 10 - 15
Side Crunch 2 x 10 - 15
what do you guys think? is this good for shocking the muscles? should also make working out alittle more fun since i'll be working new muscle groups on different every 2 weeks.
Reply With Quote
