Skysetafire 
"Do work son!!"
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DAY 1 Quads, Calfs, Hamstrings, Glutes
- 2 x 12 warmup squat to calf raise set 135 lbs
- reps of 12,12,10,10,8 calf machine
- 3 x 12,10,10 leg extensions
- 3 x 12,10,10,8 butt blaster
- 3 x 10,8,8 hamstring curls
- 4 x 8,6,4,4 heavy squats 315-405 lbs
DAY 2 Chest
- 2 x 12 warmup bench press 135 lbs
- 3 x 8-10 dumbell press
- 3 x 6 heavy bench press
- 3 x 10 chest machine
- 3 x 10 decline bench press 135 lbs
DAY 3 Lats, Mid Back, Lower Back
- 2 x 10 alternating warmup light sets of lat pulldowns and sitting machine pulls
- 6 x 8-10 bent over t-rows alternating wide grip and close grip
- 3 x 8 lat pulldowns wide overhand grip
- 3 x 8 lat pulldowns inside v-bar grip
- 3 x 8 lat pulldown inside overhand curl bar grip
- 2 x 8 dumbell flys sitting
- 3 x 8 cable flys standing
- 2 x 6 machine pulls
DAY 4 Delts, Traps
- 2 x 10 sitting barbell pushes for warmup, while rotating arms 10x in between sets
- 3 x 8 arnold presses
- 3 x 8 sitting barbell pushes
- 2 x 5 standing barbell pushes
- 5 x 8-10 alternating dumbell front lifts
- 2 x 20 smith machine front shrugs
- 4 x 10-15 dumbell shrugs
- 3 x 8 machine shrugs heavy
Day 5 OFF
DAY 6 Triceps, Biceps
- 2 x 14 tricep rope pulldown warmup
- 3 x 10 tricep pulldown v-bar
- 4 x 8-10 close grip bench press
- 3 x 8-10 military dumbell overhead press sitting
- 2 x 10 alternating dumbell curls standing for warmup
- 4 x 6-8 dumbell curls sitting or standing
- 3 x 8-10 preacher curls
- 3 x 6-8 hammer curls
* Note all days begin with cardio in the morning followed by abs. Abs are also done 1 set of 60 reps after each workout. |
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