-Chest/Triceps
db flat bench
db incline bench 6 sets
db decline 4 sets
pec dec machine 4 sets
weighted bench dips with 2 plates
skull crushers
lying ez curl tricep extension
tricep pulldown v bar ( not rowing v bar )
__________________________________________________ __
-Shoulders/traps
db shoulder press
bb shoulder press
side raises 6 sets ( immaculate form for shoulders )
front raises
incline reverse flys 4 sets
db shrugs supper setted with 45 plates
__________________________________________________ __
-Back/biceps/forearms
V bar bb rows
lat pulldown
V bar pulldown
row machine
incline db curl ( immaculate form, no shoulder movement on curls )
incline db hammer curl
preacher curl
ez curl
stationary farmers walks
reverse curls
__________________________________________________ __
No legs because tibia injury. Everything is 6-8 reps except some shoulders and everything with no sets after it is 3 sets. Only one rest day a week.
Been training for 1 1/2 years. 16 years old. Started out pretty chub so I cut from April 2012-February 2013. Lost 26lbs.
db flat bench
db incline bench 6 sets
db decline 4 sets
pec dec machine 4 sets
weighted bench dips with 2 plates
skull crushers
lying ez curl tricep extension
tricep pulldown v bar ( not rowing v bar )
__________________________________________________ __
-Shoulders/traps
db shoulder press
bb shoulder press
side raises 6 sets ( immaculate form for shoulders )
front raises
incline reverse flys 4 sets
db shrugs supper setted with 45 plates
__________________________________________________ __
-Back/biceps/forearms
V bar bb rows
lat pulldown
V bar pulldown
row machine
incline db curl ( immaculate form, no shoulder movement on curls )
incline db hammer curl
preacher curl
ez curl
stationary farmers walks
reverse curls
__________________________________________________ __
No legs because tibia injury. Everything is 6-8 reps except some shoulders and everything with no sets after it is 3 sets. Only one rest day a week.
Been training for 1 1/2 years. 16 years old. Started out pretty chub so I cut from April 2012-February 2013. Lost 26lbs.