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Thread: Training Program
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07-08-2015, 04:25 AM #1
Training Program
Hi guys I have just been getting some help with my diet so could do with some advice on my training I do ?
Monday
Chest and Triceps.
Flat Bench Press Reps 12/10/10/8 start at 40kg ending my last set on 70kg.
Incline Flys Reps 12/10/10/8 I use the same weight for all sets at 13kg on each Dumbbell
Incline Dumbbell Press Reps 12/10/10/8 I use same weight for all sets 25kg on each Dumbbell
Triceps
Dips Reps 4x12 Reps
Tricep push downs Reps 12/10/10/8 same weight for all sets 35kg
Tuesday
Back and Biceps
Lateral Pull Downs Reps 12/10/10/8 same weight for all sets at 45kg
One Arm Bent over Row with Dumbbell Reps 12/10/10/8 Same weight for all sets at 25kg
Bent over Barbell Row Reps 12/10/10/8 same weight for all sets 30kg
Biceps
Concentration Curls Reps 12/10/10/8 same weight for all sets at 12.5kg
EZ Bar Curls Reps 12/10/10/8 same weight for all sets at 20kg
Hammer Curls Reps 12/10/10/8 same weight for all sets at 12.5kg
Wednesday
Shoulders and Legs
Up Right Rows Reps 12/10/10/8 same weight for all sets at 20kg
Side Raises Reps 12/10/10/8 same weight for all sets at 10kg
Front Raises Reps 12/10/10/8 same weight for all sets at 10kg or sometimes change this to Shoulder Press same Reps with 20kg
Legs
Squats Reps 12/10/10/8 same weight for all sets at 40kg (im on a boat) but at home 60kg
Leg Press Reps 12/10/10/8 same weight for all sets at 60kg
Leg Extension Reps 12/10/10/8 same weight for all sets at 30kg
Carl Raises Reps 12/12/12/12 same weight in one hand of 25kg
Day of Rest then repeat
Please and criticism on this program will be took on board cheers guys.
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