Go this workout out of a M&F Magazine and it seems to work great for me.
M&F ROCK HARD CHALLENGE
Day 1: Chest, triceps
EXERCISE SETS REPS
CHEST
Incline Bench Press 6 6,6,6,10,12,12
Bench Press 6 6,6,6,10,12,12
Decline Flye 4 12
TRICEPS
Bench Dip 5 6,6,10,12,12
Close-Grip Bench Press 5 6,6,10,12,12
Lying Triceps Extension 5 6,6,10,12,12
Day 2: Legs, calves, abs
LEGS
Squat 5 6,6,10,12,12
Leg Press 5 6,6,10,12,12
Lunge 5 6,6,10,12,12
Leg Extension 2 12
Leg Curl 2 12
ABS
Crunch 2 15
Reverse Crunch 2 15
CALVES
Leg-Press Calf Raise 2 12
Seated Dumbbell Calf Raise 2 12
Day 3: Delts, calves, abs
DELTS
Overhead Dumbbell Press 6 6,6,6,10,12,12
Upright Row 5 6,6,10,12,12
Bent-Over Lateral Raise 2 12
ABS
Crunch 2 15
Reverse Crunch 2 15
CALVES
Leg-Press Calf Raise 2 12
Seated Dumbbell Calf Raise 2 12
Day 4: Back, biceps
BACK
Bent-Over Row 6 6,6,6,10,12,12
Seated Row 6 6,6,6,10,12,12
Lat Pulldown 4 6,6,10,12
BICEPS
Barbell Curl 5 6,6,10,12,12
Incline Dumbbell Curl 5 6,6,10,12,12
Dumbbell Preacher Curl 2 10 |
