GYMRAT1013 
"i want to continue training and push my body to the limits!"
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I have currently upgraded my workout program which I started when I was aprx. 12 weeks out.
Day 1: chest/bis
incline db press
20 x 15
25 x 12
30 x 10
db flies
15 x 15
20 x 12
20 x 10
cable crossovers
20 x 15
30 x 12
40 x 10
i also do 3 sets of 15 incline pushups on a smith machine..i will sometimes super-set them with the cables.
alt. hanging incline db curls
15 x 15
20 x 12
25 x 10
alt. hammer curls on preacher
15 x 15
20 x 12
25 x 10
close-grip straight bar curls
20 x 15
30 x 12
40 x 10
cable curls
20 x 15
30 x 12
40 to failure
Day 2: Quads with a PINCH of hammies
alt. leg extensions
30 x 15
40 x 12
50 x 10
squats! ATF <----Ass to floor (always!!)
45 x 15 (warm-up)
135 x 12
185 x 15
205 x 12
245 x 8
leg presses
90 x 15
180 x 15
270 x 15
90 x 50
walking lunges
20 x 15
30 x 15
50 x 15
Day 3: Shoulders and Tris.
laterals
10 x 15
12 x 15
15 x 12
upright rows
15 x 15
20 x 12
25 x 10
db presses
20 x 15
25 x 12
30 x 10
shoulder press machine
20 x 15
50 x 15
70 x 10
straight bar skull crusher
20 x 15
30 x 12
40 x 10
superset with straight bar press
20 x 15
30 x 12
40 x 12
alt. db skull crusher
15 x 15
20 x 12
25 x 10
Day 4: Hamstrings
lying leg curls
40 x 15
50 x 12
60 x 10
seated leg curls
50 x 15
55 x 12
65 x 10
barbell stiffs
45 x 15
65 x 12
95 x 10
walking lunges
20 x 15
50 x 10
Day 5: Back
wide-grip pull downs
40 x 15
50 x 12
60 x 10
alt. db rows
15 x 15
20 x 12
25 x 10
inside opossite close-grip pull downs
50 x 15
55 x 12
60 x 10
hyperextensions on roman chair
no weight x 15
10 x 15
20 x 10
I also do 1.5 hrs. of cardio (walking at 4.0 at an incline of 5.0) all days EXCEPT legs where I only do an hour.
everyday I will rotate:
6 sets of abs
6 sets of calves (standing/seated raises)
6 sets of hyperextentions
I have seen great results using this..also my diet is CLEANER than clean! |
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