NomadChad 
"I need some pecks"
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I obtained this work out from "kendafriend" it has worked wonders on my physique, it took 3 weeks for me to even make it through the motions.
Day 1: Quads
4 Sets of 12 For Everything
Leg Extensions
Squats
Front Squats
Walking Lunges
Hack Squats
Heavy Leg Extensions
Calf Raises 100 to 200 Reps.
I'll finish my routine with 30 minutes on the stairmaster!
Day 2: Chest & 2 Exercises for Triceps
For Chest I normally do 6 to 10 reps for bulking or 10 to 12 reps for cutting.
Flat Bench Barbell - 4 Sets
Incline Dumbells - 2 Sets
Incline Barbell - 2 Sets
Decline Barbell - 4 Sets
Pec Flies - 4 Sets
Cable Crossovers - 4sets
Triceps:
Weighted Dips - 4 Sets
Cable One Arm Tricep Extension - 4 Sets
I finish my routine with 2 to 3 abs exercises that vary. Check bodybuilding.com if you're unsure how to perform these exercises.
Day 3: Back & 2 Exercises for Biceps
For Back I normally do 6 to 10 reps for bulking or 10 to 12 reps for cutting.
Heavy Sumo Stlye Dead lifts - 4 Sets
Lat Pulldowns - 4 Sets
Lat Pulldowns Behind Neck - 4 Sets
Seated Rows - 4 Sets
T-Bar Rows - 4 Sets
Barbell Bent-Over Rows - 4 Sets
Biceps:
Dubmell Curls - 4 Sets
Preacher Curls - 4 Sets
100 to 200 Calf raises followed by 30 minutes on the stairmaster.
Day 4: Shoulders & Hamstrings. I work shoulders in the AM & hamstrings in the PM.
Shoulders:
Military Presses - 4 Sets
Upright Rows - 4 Sets
Front Raises - 4 Sets
Lateral Raises - 4 Sets
Shrugs - 4 Sets
Hamstrings 4 Sets of 12 For Everything
Lying leg curls
Kneeling leg curls
Wide Leg Squats
Db Straight leg Dead lift
Seated Leg Curls
I'll finished with ABS, routine varies.
Day 5: Biceps & 2 Exercises for Back. For Biceps I normally do 6 to 10 reps on this day.
Biceps:
Barbell Curls - 4 Sets
High Cable Curls - 4 Sets
Incline Curls - 4 Sets
Reverse Grip Barbell Curls - 4 Sets
One Arm Preacher Curls - 4 Sets
Back:
Weighted Pull UPs - 4 sets of 5 reps
Pull-Downs - 4 Sets of 8 to 10 reps
100 to 200 Calve Raises followed by 30 minutes of cardio on the bike or stairmaster.
Day 6: Triceps & 2 Exercises for Chest
For triceps I normally do 8 to 10 reps per exercise.
Weighted Dips - 4 Sets
Overhead Extenstions - 4 Sets
Dumbbell Kickbacks - 4 Sets
Rope Pull Downs - 4 Sets
One Arm Pull Downs - 4 Sets
Chest:
Flat Bench Dumbbells - 4 Sets
Incline Bench Barbell - 4 Sets
I'll finish the day off with 2 or 3 ab exercises.
Day 7: REST |
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