Fatoush 
"I want to gain more muscle and get more defination thru out my body"
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I(we) workout 5 days a week:(this is the winter current)
Day 1: an hour of Cardio, Run for 20 min, increasing .1 every week, 20 stairstep, 20 min eliptical, the stair and eliptical are alpine or hill variation
Weight Exercises vary, but are typically 3 to 4 of each split
Day 2: Bis/Tris:
Pull-Ups/Dips
Curl (preacher), individual Dumbell Curls (Hammer or Twist),
Concentration Curl,
Tri Press down (Machine), Rope pressdowns, Skullcrushers, Indiv. Dumbell Skullcrushers, reverse Grip Pressdowns
Day 3: Legs
Squat (all variations), Bar, Front, Hack, Leg Press
Deadlifts
Lunges, Leg Extensions,Lying leg curls
Calf Raises (seated and Standing)
Day 4: Chest/Back
Flat Bench (Bar, Individual Dumbell or Alt Dumbell)
Incline, Decline Bench, Seated Machine Press, Flys
Front Pull downs, Straight Arm Pull downs, Bent Over Rows,
1 Arm Dumbell Rows, Seated Cable Rows,T Bar Rows
Day 5: Cardio
Typically days off inbetween the 7 Day rotation
Weights are on a 6,6,6......10,8,6....10,10,10.....6,4,2
Rotations Typically 2 weeks on each and start the circuit again...If I am feeling good I typically throw in an extra set to fatigue |
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