Agression4fuel 
"Shed 30 lbs of fat and/or add 15 lbs of lean muscle by April and lose 60 lbs and add 30 lbs of muscle by next year"
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Monday/Wednesday/Friday
Chest:
Barbell Bench Presses: 1 set 15 rep warm up- 4 Sets 10. 8, 6, 4 (Stripping last two sets)
Incline Barbell Bench Press: 4 Sets 10, 8, 6, 4. (every third workout substitute barbell with dumbells)
Dumbell Flys: 3 Sets 10,8,6
Dips:3 Sets 15,10,8
Pullovers: 3 Sets 15,15,15
Back:
Chin ups: 4 Sets 10,10,10,10
Close-Grip Chins: 4 Sets 10,10,10,10
T-Bar Rows: 4 Sets 15,12,8,6
Bent-Over Barbell Rows: 4 Sets 8,10,10,12
Thighs:
Overhead Squats: 5 sets of 20
Body Squats: 5 sets of 20
Leg curls: 5 sets of 20
Straight leg Deadlifts: 3 sets of 10
Calves:
Standing Calf Raises 10 sets of 25 each leg
Abs:
Crunches: 3 sets of 25
Bent-Over Twists: 100 reps each side
Reverse sit ups: 3 sets of 25
Sit ups: 50
Tuesday/Thursday/Saturday
Shoul ders:
Behind-The-Neck BB Presses: 5 Sets 15,10,8,8,6
Lat Raises: 4 Sets of 8
Bent over DB laterals: 4 reps of 8
Dumbell Shrugs: 3 Sets of 10
Upper Arms:
Standing Barbell Curls: 5 sets of 15,10,8,6,4
Incline Dumbell Curls: 4 sets of 8 each
Concentration Curls: 3 sets of 8
Lying tricepts Extensions: 4 sets of 15,10,8,6
Close Grip Benchpress: 3 sets of 8
Overhead Triceps Extensions: 3 sets of 10
Forearms:
Pully moves: as many as possible in 2 min 5 sets
Calves:
Standing calf raises 4 sets of 10 each
Abs:
Reverse crunches: 4 sets of 25
Seated twists: 100 reps each side
V-ups: 4 sets of 25 reps |
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