Doc Hollywood 
"Hit my 250 weight and then start stripping the fat."
|
Mon: Chest week 1
Flat Barbell 20, 8, 6, 6, 4-6
Incline Dumbell 3 sets failure
Seated pec dec press machine, 2 or 3 drop sets to
failure
Week 2 Incline first, flat second.
Biceps same as chest alternate heavy and light (higher reps)week.
Easy curl bar 3 sets 6 - 8 after cable warmup.
Incline hammer curls 3 sets 8 plus mabye 1 drop set.
Concentration curls 2 sets to fail.
Tue: Shoulders
Warmup, Military press(smith machine) 4 sets end with power set as seen in Charles Glass training video
Lateral raises seated thumbs down 3 sets
Front raise palm up (Glassy again awesome)3 sets
Wide grip delt raise (Mr glass again) 2 sets
Shrugs 3 sets
Wed:
Deadlifts, good warmup 3 -4 working who can do
anything else after that. Mabye some calves.
Thurs: Back
Front pulldowns 4 sets
T Bar rows 3 sets
Seated rows 3 sets
Either machine pulldowns or bent over dumbells x 3
Tricep
Cable pushdows 3 sets max out
Close grip bench (Slight decline) 3 sets heavy
Single arm pushdowns on assisted dip machine super
set with bodyweight dips 2 sets
Dumbell extension 2 sets
Fri: Legs
Squat warmup and 3 working
Legpress 3 sets
Hacksquat 3 sets
Stiff leg deadlifts 3 sets
Leg curls 3 sets
Abs when i feel lilke it.
I am a natural trainer and getting on a bit so one bodypart per week seems to be enough. I have tried to give assisting muscle a 72 hour break where possible, ie chest on monday tris on thursday |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
