REED19 
"compete eventualy long way to go"
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monday- chest and triced 5 sets flat bench 5 sets incline 3 sets cable flies. 5 sets tricep curl 6 sets tricep pulldown 3 full 3 half.
tuesday- back and bicep 5 sets deadlift heavy 4 sets bent over row 4 sets t bar row 3 sets puldown back machine 3 sets seated rows. 5 sets bicep dumbell hammer curl straight into close grip pulldowns elbows together on back machine gives good pump.
wednesday- tricep 6 sets tricep pulldowns 3 full 3 half 5 sets tricep dips.
thursday- shoulders and traps 5 sets seated shoulder press olymic bar 4 sets standing press 4 sets alternate side and front raises 4 sets ez bar raise tofrom waist to pecs 5 sets shrugs
friday legs- 5 sets squats 4 heavy one rep out 5 sets leg press 5 sets leg curls 5 sets calves on leg press machine 4 sets calves on squat machine 4 sets calves standing on box a stretching the calves |
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