F-Mendoza 
"Well i wanna be as good as my dad..."
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*Shoulders and triceps*
Seated Dumbbell Presses- 4 Sets, 8-12 Reps
Barbell Shoulder Press - 3 Sets, 10-12 Reps
Lateral Cable Raises --- 4 Sets, 12-15 Reps
Shrugs ----------------- 4 Sets, 12-15 Reps
Cable Pressdowns ------- 4 Sets, 12 Reps (rope)
Skull Crushers --------- 4 Sets, 10-12 Reps
Kickback-----------------3 sets of 10
*biceps*
Standing EZ-bar Curls----4 sets of 15
Preacher Curls-----------3 sets of 10
Hammer Curls-------------3 sets of 10
Clairmonte CUrls---------3 sets of 10
*lats*
Dumbell pullovers----3 sets of 8
Stiff-arm pulldowns--3 sets of 10
Barbell rows---------3 sets of 10
or
--tri-set--
Pullups to failure
dumbell pullovers 8-10 reps
Stiff-arm pulldowns 10-12 reps
*done 3 times*
*Chest*
-----pec flye
2 sets of 10
1 dropset, 8, then 4
-----incline press
2 sets of 8-10
1 tripledrop set, 5 reps w/5 sec negatives, 3 reps exploding up (8 reps),
drop weight and do the same 8 reps
-----flat bench
1 set of 8 (5 sec negatives)
rest 20 secs, another set of 4,
rest 20 more, rep out and hold at middle-range of motion 20 secs |
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