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"FORT BRAGG, NC!! Watch out! I am better than EVER!!"
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Monday: Bicep
Morning:
1)Bicep Curls (Dumbells) 4 x 12 reps
2)Preacher Curls (EZ Bar) 4 x 12 reps
3)Upper Abs (Incline Bench) 4 x 25reps (w/weight)
4)Cable Curls (w/rope) 4 x 12 reps
5)Hammer Curls (Front) 4 x 12 reps
Evening:
1)Preacher Curls (EZ Bar) 4 x 12 reps
2)Cable Curls (Double arms) 4 x 12 reps
3)Upper Abs (Pulldown Rope) 4 x 25 reps
4)21's x 4 sets
5)Chin Ups (50 reps overall)
Tuesday: Chest
Morning:
1)Chest Press (Barbell) 4 x 12 reps
2)Incline Chest Press (Bar) 4 x 12 reps
3)Obliques 4 x 25 reps
4)Decline Chest Press 4 x 12 reps
5)Cable Crossover 4 x 15 reps
Evening:
1)Chest Press (alt; dumbell) 4 x 12 reps
2)Pec Flyes (Machine) 4 x 12 reps
3)Obliques 4 x 12 reps
4)Incline Dumbell Press 4 x 12 reps
5)Dips (90 reps overall)
Wendnesday: Shoulders
Morning:
1)Military Press (standing)
2)Alt Delt Raises
3)Lower Abs (leg raises)
4)Delt Shrugs
5)Upright Rows
Evening:
1)Military Press (seated)
2)Delt Shrugs
3)Lower Abs
4)Military Press (Standing)
5)Delt Shrugs (Barbell)
6)Cable Pull
Thursday: Back
Morning:
1)Lat Pulldown
2)Low Row
3)Upper Abs
4)Iso Lat Row
5)Iso Lat Pulldown
6)Bent Over Row
Evening:
1)Bent Over Row (Smith)
2)One Arm Cable Pull (Horizontal
3)Upper Abs
4)Lat Pulldown (Close Grip)
5)Pull Ups
6)Low Row Machine |
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