monday: chest/triceps
chest:
bench press: 4/12,10,8,6
incline bench: 4/12,10,8,6
flyes: 4/12,10,8,6
dips: 3/10
triceps:
skullcrushers: 3/8
kickbacks: 3/8
rev extension: 3/8
tuesday: back/biceps
back:
bent rows: 4/12,10,8,6
t-bar rows: 4/10,8,8,6
hyperextensions: 4/10
pull ups: 4/8
biceps:
barbell curls: 4/10,8,8,6
hammer curls: 4/10,8,8,6
ez bar 21's: 2/10, 2/10
wednesday: off
thursday: shoulders
bbell shoulder press: 4/12,10,8,8
front raise: 4/10,8,8,6
side raise: 4/10,8,8,6
shrugs: 4/12
upright rows: 3/10
rear flyes: 3/10
friday: legs
squat: 4/12,10,8,6
leg ext: 4/12
leg curl: 4/12
calf raise: 5/10
leg press: 4/12,10,8,6
stair master: 10 min (using only calves)
*abs done at start of workout.
*cardio done 2 times a week for 15 min.
*rest is about 30-45 sec.
*full stretch and contraction |
