Beezy8487 
"Push Till You Puke."
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Monday/Thursday--Chest/bi
Bench Press- warm up 10x 135lbs 10x 185 lbs 10x225lbs 6x275lbs 4x295lbs 2x315 drop set of 225 to 135 225 until failure followed immediately by 135 until failure
Incline/Flat bench superset-185lbs 10x on incline immediately followed by 135 on flat until failure repeat for 3 sets
Dumbell Presses- 3 sets of 6-8reps 100lb dumbells
Reverse Grip Incline (on smith machine) 45lb plates 10 reps, 45+10lb 8 reps 45+25lbs 6 reps
Pushups On Boxes 3 sets until failure
Decline Dumbell Press- 3 sets of 10x 100lb dumbells
Preacher Curls- 75lbs until failure rack the bar wait 6 seconds pick the bar back up for 2 more reps, repeat for 3 sets
Dumbell Hammer Curls- 4 sets of 6 50lb dumbells
Ez Curl/Overhead Curl super- 75lbs on ez curl bar done 10x followed by overhead curls on the cable machine 10 reps 3 sets
Drop set curls 75lbs to 55lbs to 45lbs 3 sets of 10 reps per weight
Wrist Curls- 3 sets until failure with dumbells
Tuesday/Friday- Back Shoulders
Barbell Shrugs- 225 15x 315 12x 405 8x 495 6x 225 until failure
Overhead Barbell Press 135 10x 155 8x 175 6x
Upright Rows 3 sets of 8 reps 115lbs
side dumbell raises- 3 sets of 6-8 30lb dumbells
front raises- 3 sets of 8-10 30lb dumbells
Arnold(Twist) Dumbell Presses- 3 sets of 6-8 55lbs
Pull Ups- 3 sets until failure
Low Back Rows on machine (Underhand grip)- 3 sets of 10
Single Arm Dumbell Rows- 3 sets of 6-8
Bent Over Dumbell Rows Barbell- 3 sets of 6-8 155lbs
Reverse Dumbell Flies- 3 sets of 12
Lat Pull Downs- 3 sets 6-8
Wednesday/Saturday Legs/Tri/Abs
Deep Squats 135 10x 185 10x 205 8x 225 6x
Leg Presses- 12 reps hold 12 seconds in bent position 10x10sec 8x8sec 7x7sec 6x6sec so forth until 1rep1sec
leg extensions-3 sets of 8
leg curls- 3 sets of 10
Skull crushers- 3 sets of 6-8
Push downs (overgrip/undergrip) 10reps of regular grip immediately followed by underhand grip 3 sets
weighted dips- 3 sets until failure
kick backs- 3 sets 15
close grip pushups 3 sets of failure
Crunches 4 sets of 50
Side Crunches 4 sets each side of 25
Bridges 3 sets of 1:00Min for front and sides
All Heavy exercises are alternated with a similar light weight exercise of equal difficulty, Cardio is done at least 3 days a week not including an active lifestyle |
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