Andrew85 
"Maintain a low pencentage of bodyfat and keep building slow and natural"
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1st Day Pecs and abs
Bench press 4x10-10-8-8
Dumbbell inclined bench press 3x10-10-8
Dumbbell inclined bench flies 3x10-10-8
Cable crossover 3x10-10-10
Abs
Crunchies 3x30
Suit ups 3xmax
Leg raises 3x15
2nd day Back and triceps
Lat machine 4x10-10-8-8
Pulley machine 3x10-10-8
Lat machine large grip 3x10-10-8
Lat machine close grip 3x10-10-8
Triceps
Bench press close grip 3x10-10-8
Pushdown 3x10-10-8
French press 3x10-10-8
3rd day delts and biceps
Deltoid press 4x10-10-8-8
Frontall dumbbell raise 4x10-10-8-8
Seated lateral raise 3x10-10-8
90 degree lateral raise 3x10-10
Biceps
Larry scott 4x10-10-8-8
Alternated seated dumbbell 3x10-10-8
Hummer curl 3x10-10-8
4th day legs
Quadriceps and femorals
Leg press 4x10-10-10-8
Leg extension 3x10-10-8
Hack squat 3x10-8-8
Leg curling 3x10-10-8
Seated leg curling 3x12-10-10
Calves
Donkey calf 4x15
Seated calf 3x15 |
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