Big Cat 
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I'm still building up to a final program, working through muscle soreness again and checking the limits of working out only with a bench, an EZ-curl bar and a pair of dumbells, but this is what i'm currently building towards :
Monday - Shoulders and triceps
3 sets of 8 reps Shoulder Dumbell Press
3 sets of 10 reps Side Lateral Raises
3 sets of 10 reps Rear Lateral Raises
3 sets of 8 reps Upright Rows
3 Supersets of 8+max reps of Skull Crushers and Close-grip presses
3 sets of 10 reps reverse grip arm extensions
3 sets of 8 reps Kickbacks (only if time allows)
Tuesday - Legs
3 sets of lightweight front squats (15-20 reps)
3 sets of 10 reps
3 sets of 8 reps stiff-legged deadlifts
3 sets of alternating standing calf raises
Wednesday - Chest
3 sets of 10 reps Incline Dumbell Flyes
4 sets of 8 reps Flat Dumbell Presses
3 sets of 8 reps Around the World
3 sets of Incline Push-ups for reps
Thursday - Rest
Friday - Back and Biceps
4 sets of 10 reps bent-over barbell rows
3 sets of 10 reps Incline bench bent-over 2-dumbell rows
(I'd like to fit chins in, but have no means to do them here)
4 sets of 8 reps of Barbell EZ-curls
3 sets of 8 reps of Dumbell Alternate Curls
3 sets of 8 reps of Barbell reverse curls.
Saturday - Abs
3 sets Scissor Crunches
3 sets alternating crunches on a ball
3 sets reverse crunches on a bench
possibly some normal flat crunches to fatigue
Sundat - Rest |
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