WalkingEclipse 
"To be the best IFBB pro I can be"
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Monday(workout A): Back and Biceps
Pull-ups - 4x failure
Front pull downs - 3x12-8
Behind the neck pull downs - 3x12-6
Standing Dumbell curls - 3x12-6
Hammer curl - 3x12-6
E-Z curl 21's - 3x21
Tuesday(workout A): Chest and Triceps
Incline Dumbell press - 5x12-6
Decline Dumbell press - 3x12-6
Flat bench Dumbell press - 3x12-6
One arm Dumbell extension - 3x12-6
Lying down E-z curl tri extension - 3x12-6
Straight bar triceps pushdowns - 3x12-6
Weds(workout A): Delts, Traps, and Rear Delts
Seated Barbell front press - 4x15-6
Dumbell lateral raises - 3x12-6
Standing Barbell raises - 3x12-6
Reverse pec dec - 3x12-6
Bent over lateral delts - 3x12-6
Dumbell shrugs - 3x12-6
Upright rows - 3x12-6
Thurs(workout A): Quads and Hams
Front squats - 4x12-6
Hack squats - 3x12-6
Walking Barbell lunges 50yds up and back
Standing one leg curl - 4x12-6
Seated leg curl - 3x12-6
Fri(workout B): Back and Biceps
Deadlifts - 4x12-6
Barbell Rows - 3x12-6
T-Bar row - 3x12-6
One arm Dumbell row - 3x12-6
Seated Dumbell Concentration curl - 3x12-6
Barbell Preacher Curl - 3x12-6
Standing Barbell curl - 3x12-6
Sat(workout B): Chest and Triceps
Incline Barbell press - 4x12-6
Decline Barbell press - 3x12-6
Flat bench Barbell press - 3x12-6
Dip machine - 3x12-6
Two arm Dumbell extension - 3x12-6
Dumbell Kickbacks - 3x12-6
Sun: Off
Mon(workout B): Quads and Hams
Leg extensions - 5x30-8
Squats - 3x12-6
Leg press - 3x12-6
Lying leg curl - 4x12-6
Stiff legged Deadlifts - 3x12-6
Tues(workout A): Back and Biceps
Weds(workout B): Delts, Traps, and Rear Delts
Seated Lateral raises - 4x12-6
Seated Dumbell raises - 3x12-6
Standing Barbell press - 3x12-6
Reverse cable crossover - 3x12-6
One arm reverse pec dec - 3x12-6
Barbell shrugs - 3x12-6
Upright rows - 3x12-6
Thurs(Workout A): Chest and Triceps
Fri(workout A): Quad and Hams
Sat(workout B): Back and Biceps
Sun: Off, then follow rotations again |
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