JTrip1 
"I am training to create a more defined muscular body."
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Sunday: Hamstrings/Back/Triceps
Hamstrings
• Sitting/Laying Leg Curl: 4 Sets
• Straight Leg Deadlift: 3 Sets
Upper Back
• Seated Cable Rows (close grip): 3 Sets
• Lat Pull-Downs: 3 Sets
• Standing DB Rows: 3 Sets
Triceps (Heavy)
• Dips: 3-4 Sets
• Cable Pull Downs: 3-4 Sets
• Seated Overheads: 3-4 Sets
Monday: Cardio/Abs
• Cardio/Abs
Tuesday: Cardio/Abs/Shoulders
• Cardio/Abs (AM)
Shoulders
• Front Raises: 2 Sets
• Lat Raises: 2 Sets
• Overhead DB Press: 2 Sets
• Upright Rows: 2 Sets
• DB/BB Shrugs: 4 Sets
Wednesday: Biceps/Forearms
Lower Back
• Back Curls: 4 Sets
• BB Good Mornings: 4 Sets
Biceps
• Standing DB Curls: 3-4 Sets
• Concentrated Curls: 3-4 Sets
• Preacher: 3-4 Sets
Forearms
• Wrist Curls: 4 Sets
• Rope/Stick: 4 Sets
Thursday: Cardio/Abs/Quads
• Cardio/Abs
Quads
• Leg Press: 4 Sets
• Front Squats: 3 Sets
• Leg Extensions: 2-3 Sets
• Lunges: 3 Sets
Friday: Chest
Chest
• Cables (bent): 3 Sets
• Incline DB Press: 4 Sets
• Decline DB Press: 4 Sets
• Machine Press: 2 Sets
Calves
• Seated Calf Front Raises: 3 Sets
• Seated Calf Rear Raises: 3 Sets
Saturday: Off |
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