The Italian Oak 
"Train Like A Animal To Build The Beast"
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Mondays-CHEST
5 sets of wide grip Barbell Bench Press 10-12 reps
3 sets of Incline dumbbell 10-12 reps
3 sets of Incline Barbell bench press
4 sets of Cable Flies 10-12
3 sets of Decline Flies Superset with dumbbell pullovers.
Tuesday-ARMS-Bi's, Tri's, and forearms
Bi's
4 sets of EZ-Bar curls (Heavy)8-10 reps
3 sets of Preacher ez-bar curls superset with standing dumbbell hammers 10-12 reps
3 sets incline 21's 10-12 reps
3 sets concentration curls superset with cable curls 10-12 reps
Tri's
4 sets of Skull Crushers (Heavy) 10-12 reps
3 sets of Rope Press downs 10-12 reps
3 sets of reverse press downs 10-12 reps
3 sets of Tricep Extensions 10-12 reps
3 sets of Weighted Dips to Failure
Forearms
4 sets of reverse curls 10-12 reps
4 sets of wrist curls 10-12 reps
3 sets of plate grips to failure
Wensday-OFF
Thursday-Back & Shoulders
4 sets of Military Presses 10-12 reps
3 sets of Arnold Presses 10-12 reps
3 sets of bent over lateral raises 10 -12 reps
3 sets of upright rows 10-12 reps
5 sets of Barbell Shrugs
3 sets of Dumbbell Shrugs superset with behind the back shrugs 10-12 reps
5 sets of T-Bar Rows 10-12 reps (Heavy)
3 sets of Front Lat Pulldowns 10-12 reps
3 sets of Close grip pulldowns 10-12 reps
3 sets of seated cable rows superset with pull ups to failure
Friday- Chest
5 sets of Close grip Barbell Bench Press 10-12 reps
3 sets of Incline dumbbell 10-12 reps
3 sets of Incline Barbell bench press
4 sets of Cable Flies 10-12
3 sets of Decline Flies Superset with dumbbell pullovers.
Saturday- Arms
Bi's
4 sets of EZ-Bar curls (Heavy)8-10 reps
3 sets of Preacher ez-bar curls superset with standing dumbbell hammers 10-12 reps
3 sets incline 21's 10-12 reps
3 sets concentration curls superset with cable curls 10-12 reps
Tri's
4 sets of Skull Crushers (Heavy) 10-12 reps
3 sets of Rope Press downs 10-12 reps
3 sets of reverse press downs 10-12 reps
3 sets of Tricep Extensions 10-12 reps
3 sets of Weighted Dips to Failure
Forearms
4 sets of reverse curls 10-12 reps
4 sets of wrist curls 10-12 reps
3 sets of plate grips to failure
Sunday- Legs
Quads
5 sets of Squats 10 -12 reps (Heavy)
4 sets leg press/ Hack Squat 10-12 reps
3 sets of leg extensions 10-12 reps
4 sets of straight leg deadlifts 10-12 reps superset with leg curls 10 -12 reps
Calves
5 sets of seated calf raises 10-12 reps
3 sets of standing calf raises 10-12 reps
3 sets of toe raises 10-12 reps
4 sets of calf raises on leg press 10 -12 |
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