Staton_Don 
"I want to be 220lbs with body fat in the single digits."
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All excersizes are done with 3 sets and reps of 10/8/6 (unless otherwise noted)
Tuesday:
Arms-
Incline DB Curls
Tricept Pushdowns
Hammer Curls
Rope Tricept Pushdowns
Standing Cable Rows
One Arm Cable Pushdowns
Cable Curls
Skullcrushers or Behind back tricept presses
21's DB flies (side front and back of shoulders)
Forearm Curls (front and back 10/10/10)
Abs-
Weighted Decline Situps (10/10/10)
Weighted knee raises and leg lifts (superseted 10/10/10)
Side lifts for obliques (10/10/10)
Twist machine for obliques (10/10/10)
Prayers (10/10/10)
Thursday:
Back-
Behind neck lat pulldowns
DB Shoulder presses
Lawnmower Pulls
Stifflegged deadlifts
Shrugs
Seated Cable Rows
Lat pull downs (front)
Abs-
Weighted Decline Situps (10/10/10)
Weighted knee raises and leg lifts (superseted 10/10/10)
Side lifts for obliques (10/10/10)
Twist machine for obliques (10/10/10)
Prayers (10/10/10)
Friday:
Legs- (Morning)
Squats
Leg Press(on sled)
Calf Press(on sled)
Leg extension
Leg curl
Lunges
Arms- (Afternoon)
(Excersizes usually vary on Fridays to switch things up for my arms)
Preacher curls
21's for curls
Dips
Standing Curls
Tricept pushdowns
21's for shoulders
(whatever else I feel like doing)
Sunday:
Chest-
Incline DB Bench
Flat DB Bench
Decline DB Bench
DB Flies
Cable Flies
Flat Bench
Abs-
Weighted Decline Situps (10/10/10)
Weighted knee raises and leg lifts (superseted 10/10/10)
Side lifts for obliques (10/10/10)
Twist machine for obliques (10/10/10)
Prayers (10/10/10) |
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