Monday, Biceps/Triceps:
EZ Bar curls 4x10
Preacher Curls 4x10, 8, 8, 6
DB Hammer Curls 4x10, 8, 8, 6
Skull crushers 4x10
Triceps Push Down 4x15
Dips 3 x max
Tuesday, Rest
Wednesday, Chest/Abs:
Bench Press 5x15, 10, 8, 8, 6
Incline Bench Press 4x8
Decline Bench Press 4x8
DB Pull Over 3x10
TRX Pikes 3x25
TRX Side to Side to hands 3x25
Thursday, Rest
Friday, Shoulders/legs:
Standing Barbell Press 3x10
Seated DB Press 5x10
Lateral Raises 4x10
Front Raises 3x10
Cable Standing Row Pulls 4x10
Dead lifts 3x10
Hamstring Curls 3x20
Saturday, Back/Biceps:
Weighted Pull Ups 5x10 w/30 LBS
Seated Row 4x10
Barbell Curls 3x10
DB Curls 3x10
Cable Back Cross Overs 3x12
Bent Over DB Pull Overs 3x10
Back Extensions 3x15
Abs 3x45 Bicycles, Side to Side, Crunches w/feet elevated on bench
Sunday, Legs/cardio:
Squats 5x10, 8, 8, 6, 6 (heavy)
Backward Lunges 3x10
Leg Press 4x10, 8, 8, 6 (heavy)
Hamstring Curls 4x12
Leg Raises 4x12
Run 1.5 Miles
Abs 3x12 hanging Leg Raises
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