BigCat26 
"Well summer is over. Rugby season is here and i want to put on mass for the fall season and winter tournaments, and to hit harder then ever before."
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Monday-Chest, Triceps, Abs
Chest - Bench Press 5X8
Incline Dumbell Press 5X8
Cable Crossover 5X10
One-Arm Machine Flys 5x10
Chest Burnout- Cable Crossovers Top, Middle, Lower- 7 at each position for 3 sets
Triceps- Triceps Dip 5x8
Lying Triceps Extension 5X8
One-Arm Reverse-Grip Triceps Pressdown- 5X10
Tricep Burnout- Rope pull down- First set 10 reps then follow with drop sets
Abs- Hanging Leg Raise 5X10
Decline Crunch 5X10
Tuesday-Legs, Calves
Legs- Barbell Squat 5X8
Leg Press 5X8
One-Leg Extension 5X10
Lying Leg Curl 5X10
Calves- Standing Dumbell Calf Raise 5X10
Seated Calf Raise 5X12
Thursday- Shoulders, Traps, Abs
Shoulders- Overhead Barbell Press 5X8
Upright Row 5X8
Dumbell Later Raise 5X10
One-Arm Dumbell Fron Raise 5X10
Traps- Barbell Shrug 5X8
Dumbell Shrug 5X10
Abs- Incline Reverse Crunch 5X10
Cable Crunch 5X12
Friday- Back, Biceps, Forearms
Back- Roman Deadlifts 5X8
Wide Grip Lat Pulldown 5X8
Straight-Arm Pulldown 5X10
Seated Row Machine 5X10
Biceps- Barbell Curl 5X8
Incline Dumbell Curl 5X8
Dumbell CurlX8 Spider Curl X8 for 3 sets
Fore- Barbell Wrist Curl 5X10
Reverse Wrist Curl 5X12
*On the last set of every exercise rest for 10-15 seconds pick the weight up and do as many reps as possible (aim for atleast half of the original reps)
This is Weeks 1 and 3 of a workout to get my strength back up |
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