PWRLiftin4God 
"Training hard, but going clean. All gains will be from hard work and good nutrition."
|
This is my current workout. I do a 3-day split routine, so this is not all performed in one day. but every exersize and how many reps and sets is shown listed. For smaller Body parts I circuit train and use supersets. This sample workout for me is meant for overall body mass. In a few weeks, it will intensify, the reps will increase, the sets will reduce as well as the rest between sets.
UPPER BODY
Bench Press- 8-6-4-2-1 (your lest rep at your 1RM, subract 5 pounds down from your single rep. that's the weight you use.
Incline D Press- 6-6-6 (heavy as you can do yourself)
Cable Flys- 10-10-10
Arnold Press - 6-6-6 (heavy then to a moderate weight)
Laterall Raises- 8-8-8 (light to moderate weight)
One arm D Row - 6-6-6 (heavy as you can lift yourself)
Cable Side Laterall - 6-6-10 (mod. to light on last set)
Bicep (Lat) Pulldowns- 10-10-10 (moderate warm up weight)
Barbell Curls- 6-6-6 (heavy as possible cheat if you need)
Alt. Curls- 6-6-6 (heavy)
Reverse Curls- 6-6-6 (moderate to heavy. careful form)
Close grip bench- 4-4-4-4 (heavy with spotter)
Rope Pulldowns- 6-6-6 (heavy enough but wiht perfect form)
D Press behind head- 6-6-6 (heavy)
Skull crushers- 6-6-6 (moderate to heavy)
Reverse Grip Pulldowns- 10-10-10 (mod. weight. strict form)
Forearm Curls- 8-8-8 (heavy)
Rev. forearm curls- 12-12 (light)
Upright Rows- 6-6-8 (heavy to moderate)
smith machine shrug- 6-6-6 (heavy)
D Shrug- -6-6-6-6 (heavy X-reps)
Ab Bench situps- 25-25-25
LOWER BODY
Deadlift- 10-8-4-4-4 (Light/mod/heavy)
Jump Squats- 5-5-5 (moderate)
Smith machine Squat- 6-6-6 (heavy)
Romanian deadlift- 8-8-8 (moderate)
Leg Curls- 20-20-20 (moderatly light)
Leg extensions- 10-10-10 (moderate X-reps)
Squat Loaded leg press- 5-5-5-5-5 (heavy X-reps)
Standing calf raise- 7-7-7 (moderatly heavy)
Calf Press- 15-15-15 (moderate burnout)
seated calf raise- 15-12-10-6-6 (moerate to heavy)
COOL DOWN
Jog-30 minutes (nice pace) |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
