Lubnani 
"I want to Transform My Body."
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(STRAIGHT UP FROM ANIMALPAK.COM)
raining routine #8
CYCLE: Five Day Split, Two Days Off
LEVEL: Advanced
GOAL: Overall Physique
Sunday: Legs/Cardio
Legs
• Leg Extensions: 3 Sets x 12 Reps
• Squats (Wide Leg): 5 Sets x 8-12 Reps
• Hack Squats: 4 Sets x 12-15 Reps
• Lunges: 4 Sets
• Leg Curls: 5 Sets x 12 Reps
Cardio
• Stepper: 10 minutes
Monday: OFF
Tuesday: Chest/Biceps/Calves/Cardio
Chest
• Incline Barbell Press: 5 Sets x 8-15 Reps
• Flat Bench Flyes: 3 Sets x 12 Reps
• Cable Crossovers: 3 Sets x 15 Reps
• Dumbbell Pullovers: 2 Sets x 10 Reps
Biceps
• Barbell Curls: 4 Sets x 10-12 Reps
• Rope Cable Hammer Curls: 4 Sets x 15 Reps
Calves
• Pick an exercise and do 5 sets for at least 20 reps.
Cardio
• Stationary Bike: 30 minutes
Wednesday: Back/Abs
Back
• Bent-Over Rows: 5 Sets x 8-12 Reps
• T-Bar Rows (underhand grip): 3 Sets x 10 Reps
• Cable Rows: 3 Sets x 12 Reps
• Chins: 5 Sets x 12-15 Reps
• Hyper Extensions: 3 Sets x 20 Reps
Abs
• Pick any movement and do 4 sets for at least 25 reps.
Thursday: OFF
Friday: Shoulders/Triceps/Calves/Cardio
Shoul ders
• Standing Shoulder Presses: 4 Sets x 6-12 Reps
• One-Arm Shoulder Presses: 3 Sets x 12 Reps
• Upright Rows: 3 Sets x 12 Reps
• Rear Delt Flyes: 3 Sets x 15 Reps
• Standing Laterals: 2 Sets x 15 Reps
Triceps
• Tricep Pushdowns: 4 Sets x 15 Reps
• Skullcrushers: 4 Sets x 6-12 Reps
Calves
• Pick an exercise and do 5 sets for at least 20 reps.
Cardio
• Treadmill: 25 minutes, varying the incline and speed.
Saturday: Makeup Day
Hit those muscle groups which you haven't hit correctly during the week. Cardio is a must on this day. Intensity and length will vary on energy levels and current conditioning. |
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