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 Anabolic Discussion Board
 Is this how it's done?hehehehe
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| Author | Topic: Is this how it's done?hehehehe | ||
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Amateur Bodybuilder 
Posts: 211 |
Without further ado here it is: Monday:Chest Incline BB bench 4x8-12 Flat DB bench 3x8-12 Close grip bench w/ez bar 3x8-12 Incline flys 3x10-12 Cable crossovers 3x12-15 seated calf raises 4x12-15 Tuesday:Back Wide chins 4xfailure DB rows 3x8-12 Behind head pulldowns 3x8-12 Seated cable row 3x10-12 Machine bent rows 3x12-15 Hyperextensions 4x20-25 Wednesday:Legs One leg extensions 2x10-12 Squats 5x6-12 Lunges 3x8-10 Hack squats with toes off of deck for hams 3x8-10 Lying leg curls 3x8-10 Stiff DL's 4x8-10 seated calf raises 4x12-15 Thursday:Shoulders and Traps Smith machine presses 4x6-10 Front DB raises 3x8-12 Laterals 3x8-12 Rear DB laterals 3x8-12 Rear machine laterals 3x8-12 Upright rows 3x8-10 Heavy BB shrugs 3-4x8-10 DB shrugs 3x8-10 Machine shrugs 3x8-10 Hyperextensions 4x20-25 Friday:Arms all supersets BB curls w/ skullcrushers 4x6-10 Preachers w/ behind back weighted bench dips 3x8-10 Alt DB curls w/ reverse pressdowns 3x8-10 Concentration curls w/ seated cable overhead extensions 3x10-12 seated calf raises 4x12-15 Cardio daily in the morning 20-30 minutes with 15-20 minute ab workout.     | ||
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Elite Bodybuilder 
Posts: 673 |
no ------------------ "May all of your showers be golden." - Jerri Blank "I cried when I had no shoes, until I met a man who had no feet. Then I laughed...really hard." | ||
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Pro Bodybuilder 
Posts: 556 |
If it works for you . . . seems like too many exercises in each body part workout. |
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posted November 10, 2000 11:38 PM