LongnHard 
"Hit 9.0%BF and see my abs pop!"
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Workout 5 days a week. Do 5 sets, 12 reps. Abs 4 X week.
DAY 1 (always Sunday) DAY 5
CHEST/TRICEPS BACK
Brench Press Rows
Incline Brench Press Lat Pull Downs
DB Flys Machine Rows
Cable Flys Back Machine (alt. between two)
Tricep Extentions Shrugs
Dips
Tricep Pulldowns
DAY 2
BICEPS/FOREARMS
Barbell Curls
Preacher Curls
Standing Alternating Curls
Concentration Curls
Hammer Curls
Forearm Curls
Reverse Forearm Curls
DAY 3
LEGS
Leg Extentions
Leg Press
Squats (Smith Machine)
Leg Curls
Calve Raises
Donkey Raises
Standing Calve Raises
DAY 4
SHOULDERS
Lateral Raises
Bentover Raises
Military Press
Front Raises
Total Shoulder Machine |
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