Buffdude93 
"I want to Transform My Body."
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Monday:Chest,Traps,Tricpes,Shoulders
Ch est:
Bench press 5 x failure
Flat bench flyes 5 x failure
Incline bench press 6 x failure
Cable crossovers 6 x failure
Dips (body weight) 5 x failure
Dumbell pullovers 5 x failure
Traps:
Shrugs 5 x failure
Triceps:
Close-grip bench presses 6 x failure
Pushdowns 6 x failure
French press (barbell) 6 x failure
One-arm triceps extensions (dumbell) 6 x failure
Shoulders:
Seated barbell presses 6 x failure
Lateral raises (standing) 6 x failure
Rear-delt lateral raises 5 x failure
Cable lateral raises 5 x failure
Tuesday:Cadio And Abs
45 Minutes
Wednesday: Legs,Calfs
Legs:
Squats 5 x failure
Leg press 5 x failure
Leg extensions 5 x failure
Leg curls 5 x failure
Barbell lunges 5 x failure
Calves:
Standing calf raises failure
Seated calf raises failure
Oneplegged calf raises (holding dumbells) 5 x failure
Thursday:Cardio And Abs
45 Minutes
Friday:Biceps,Back,Forarms
Bice ps:
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10
Saturday: Cardio And Abs
45 Minutes
Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x failure
Seated pulley rows 6 x failure
One-arm dumbell rows 6 x failure
Straight-leg deadlifts 6 x failure
Forearms:
Wrist curls (forearms on knees) - 6 x failure
Reverse barbell curls - 6 x failure
Wright roller machine - 6 to failure
Sunday:Cardio And Abs
45 minutes |
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