Flat Bench: 4 Sets × 8 Reps Incline Bench: 4 Sets × 8 Decline Bench: 4 Sets × 8 Pullovers: 4 Sets × 12 Hammer Press: 3 Sets × 12 Dips: 3 Sets × 12 Weighted Sit Ups: 4 Sets x failure Hanging Leg Raises: - 4 Sets x failure Side Bends: 4 Sets x failure Side Crunches: 4 Sets x failure 2nd Day: Back/Traps/Forearms Bent Over Row: 4 Sets × 8 Reps Deadlift: 4 Sets × 8 Pulldowns: 4 Sets × 12 Pull Ups: 4 Sets × 12 Cable Row: 4 Sets × 12 Shrugs: 6 Sets × 10 Standing wrist curl behind back: 4 Sets x failure Reverse barbell wrist curl over bench: 4 Sets x failure 3rd Day: Delts/Abs Military Press Behind The Neck: 3 Sets × 8 Reps Machine Press: 4 Sets × 8 Lateral Raises: 4 Sets x 10 Weight Plate Front Raises: 4 Sets ×10 Front Raise: 4 Sets × 10 Reverse Pec Deck: 4 Sets × 10 Reverse Fly’s (on incline bench): 4 Sets × 12 Weighted Sit Ups: 4 Sets x failure Hanging Leg Raise: 4 Sets x failure Side Bends: 4 Sets x failure Side Crunches: 4 Sets x failure 4th Day: Triceps/Biceps/Forearms Close Grip Bench Press: 4 Sets × 8 Reps Tricep Pushdowns: 4 Sets × 8 EZ Bar Skullcrusher: 4 Sets × 10 Cable Kickback: 4 Sets × 12 EZ Bar Curl: 4 Sets × 8 Wide Grip Curl: 4 Sets × 8 Hammer Curl: 4 Sets × 8 Reps(each hand) Concentration Curl: 4 Sets × 12 Standing wrist curl behind back: 4 Sets x failure Reverse barbell wrist curl over bench: 4 Sets x failure 5th Day: Legs/Abs Squats: 4 Sets × 12 Reps Squat (to bench): 4 Sets × 12 Bulgarian Squat: 4 Sets × 12 Quad Extensions: 4 Sets × 16 Stiff Leg Deadlift: 4 Sets × 12 Leg Curls: 4 Sets × 16 Glute Kickbacks: 4 Sets × 20 Calf Machine Raises: 4 Sets ×20 Seated Calf Raises: 4 Sets × 20 Leg Press Calf Raises: 4 Sets× 20 Weighted Sit ups: 4 Sets x failure Air bike: 4 Sets x failure Side Bends: 4 Sets x failure Barbell Twists: 4 Sets x failure.
Posted on: Fri, 19 Jul 2013 11:04:24 +0000
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