Tips: Always do Cardio for around 10-15 minutes to warm your blood.Always Strech you muscules before starting an exercise.I am Using NEGATIVES ( that means that everytime i go to Failure and try to give it all when i am exercising ) wich gives me better results faster !





^^^Day 1: Monday.*Shoulders & Triceps*

Cardio : 20 minutes ( incline 7 , speed 5-6 )
Before i start ANY workout , i first do many streching sets without using weights.

=== Shoulders ( and trapezius ) !All regular sets are to FAiLURE!

1)Military Shoulder Press:
2 warm-up sets of 10-12 reps
3 sets of 8-12 reps

2)Side Raises:
1 warm-up set of 12-15 reps
3 sets of 12-15 reps

4)Rear Delt Raises:
no warm-up
3 sets of 12-15 reps

3)Upright Rows 21's:
no warm-up
3 sets of 10,10,10 reps ( close , medium , wide grip )

=== Triceps !All regular sets are to FAILURE!

1)Triceps Pushdown
3 warm-up sets of 15-20 reps
3 sets of 10-12 reps

2)Barbell Riceps Extension
no warm-up
3 sets of 10-12 reps

3)Triceps Rope Extension
2 warm-up sets of 12-15 reps
3 sets of 8-10 reps

4)Overhead Dumbel Extensio ( seated Triceps Press )
1 warm-up set of 15-20 reps
3 sets of 10-12 reps

ABS) Many different exercised , mostly using weight.
=======
Cardio : 20 minutes ( incline 7 , speed 5-6 )
======= End of day 1



^^^Day 2:Tuesday.*Chest & Biceps & Forearm*

Cardio : 20 minutes ( incline 7 , speed 5-6 )
Before i start ANY workout , i first do many streching sets without using weights.

=== Chest !All regular sets are to FAILURE!

1)Pushups
2 warm-up sets of 15-20 reps
( not to failure )

2)Barbell Bench Press - medium grip
No warm-up
3 sets of 6-8(-10) reps

3)Incline Dumbbell Press
1 warm-up set of 12-15 reps
3 sets of 10-12 reps

4)Dumbbell Flyes
2 warm-up sets of 10-15 reps
2 sets of 8-10 reps

5)Overhead Dumbbell Extension
2 warm-up sets of 15-20 reps
2 sets of 10-12 reps

===Biceps & Forearm !All regular sets are to FAILURE!

1)Zottman Curl
3 warm-up sets of 10-15 reps, per arm
( not to failure )

2)Concentraition Curls
1 warm-up set of 10-12 reps, per arm
3 sets of 8-10 reps, per arm

3)Medium Grip Barbell Curl
no warm-up
3 sets of 8-10 reps

4)Cable Curl
no warm-up
2 sets of 8-10 reps

5)Hammer Curls
2 warm-up sets of 12-15 reps, per arm
2 sets of 10-12 reps, per arm

ABS) Many different exercised , mostly using weight.
=======
Cardio : 20 minutes ( incline 7 , speed 5-6 )
======= End of day 2



^^^Day 3:wednesday REST DAY !!!



^^^Day 4:Thursday.*Back*

Cardio : 20 minutes ( incline 7 , speed 5-6 )
Before i start ANY workout , i first do many streching sets without using weights.

===Back !All regular sets are to FAILURE!

1)Wide-Grip Lat Pulldown & Wide-Grip Lat Pulldown Behind the Neck
3 Warm-up sets of 10-15 reps
(what i actually do , is doing 3 reps in front of the neck and then 3 behind the neck)
3 sets of 8-10 reps
( This one ONLY behind the neck, not in front of it!)

2)V-Bar Pulldown
1 warm-up set of 10-15 reps
2 sets of 8-10 reps

3)Straight Arm Pulldown
2 warm-up sets of 12-15 reps
3 sets of 10-12 reps

4)Seated Cable Rows
2 Warm-up sets of 10-12 reps
2 sets of 8-10 reps

5)Bent Over Two-Arm Long Bar Row (i use a machine, dont know its name)
no warm-up
3 sets of 10-12 reps

6)Hyperextension (using weight)
2 sets of 15-20 reps without weights
2 sets of 10-15 reps with weights

ABS) Many different exercised , mostly using weight.
=======
Cardio : 20 minutes ( incline 7 , speed 5-6 )
=======End of day 4



^^^Day 5:Friday.*Legs*

Cardio : 20 minutes ( incline 7 , speed 5-6 )
Before i start ANY workout , i first do many streching sets without using weights.

===Legs !All regular sets are to FAILURE!

1)Leg Extension
2 warm-up sets of 12-15 reps, per leg
2 sets of 12-15 reps

2)Hamstring Curl
2 warm-up sets of 12-15 reps, per leg
2 sets of 8-10 reps

3)Lying Extension
1 warm up set of 10-12 reps
2 sets of 8-10 reps

4)Leg Press
3 warm-up sets of 15-20 reps
4 sets of 15-20 reps

5)Hack Squats
no warm-up
2 sets of 10-15 reps

6)Standing Dumbbell Calf Raise
2 Warm-up sets of 12-15 reps, per leg (without weight)
2 sets of 12-15 reps, per leg (with weight)

7)Seated Calf Raise
2 warm-up sets of 10-15 reps
2 sets of 10-12 reps

ABS) Many different exercised , mostly using weight.
=======
Cardio : 20 minutes ( incline 7 , speed 5-6 )
=======End of day 5



^^^Day 6:Saturday.*Cardio only*

Cardio : 30 minutes ( first 10 minutes incline 15 speed 5 ,then ten minutes running without incline and then last 10 minutes incline 15 spe