JV84 
"compete and get 6pack"
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this is all done using heavy weights
Monday: legs/ calves
squats 3sets 10reps
45 leg press 2 sets 10-8 reps
leg extensions: 2 sets 10-8 reps / superset
Tuesday: shoulder & traps/ abs
shoulder press barbell 3 sets 6-8
side latrals 2 sets 6-8 reps
rear delts 3 sets 6-8 reps
shrugs 3 sets- 6-8 reps
wednesday: back/ calves
deadlifts 3 sets 6-8
wide lat pullups 3's 6-8r
barbell row 2 s 6-8r
t bar row 2s 6-8r
thursday: chest/ abs
flat bench 3s 6-8r
incline db 2 s 6-8r
inncline flies 2 s 6-8r
cross over;s 2 s 6-8 r
decline bench press 2s 6-8r
friday: biceps & triceps/ calves
tri extensions- 3s 6-8r
tri pulldowns 2s 6-8r
kick backs 2 s 6-8r
bicep curl (straight bar) 2s 6-8r
hammer curl db 2s 6-8r
precher curl 2 s 6-8r |
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