alan08 
"i want to get bigger and stronger"
|
DAY 1
HACK SQUATS
DUMBELL SQUATS
DUMBELL LUNGES
SEATED CALVE RAISES
LYING TRICEP EXTENSIONS
OVERHEAD DUMBELL EXTENSIONS
DAY 2
DUMBELL INLCLINE FLYES
DUMBELL FLAT PRESSES
DUMBELL DECLINE PRESSES
BARBELL CURLS
HAMMER CURLS
DAY 3
DEADLIFTS
BARBELL ROWS
DUMBELL ROWS
FLAT BENCH PRESSES
DAY 4
BARBELL SHOULDER PRESSES
UPRIGHT ROWS
ONE ARM LATERAL RAISES
DUMBELL SHRUGS
------------------------------ -----------
IV CURRENTLY STARTED USING THIS ROUTINE TO SEE HOW I PROGRESS.. ON DAY 3 IV ADDED FLAT BENCH PRESSES, I DO THEM ON THIS DAY BECAUSE I FIND INCLINE PRESSES WORK BETTER FOR MY CHEST, THE QUESTION EVERYONE ASKS IS 'HOW MUCH CAN U BENCH' SO EACH WORKOUT IL BE AIMING TO INCREASE THE AMOUNT UI BENCH. I WORKOUT IN MY GARAGE SO HAVENT GOT ANY FANCY MACHINES JUST BARBELL, DUMBELLS, WEIGHTS AND A BENCH..
I DO 3 SETS EACH EXERCISE APART FROM DEADLIFTS WHICH I USUALLY DO UPTO 5 SETS FOR.. REPS ARE BETWEEN 8-10 FOR ALL
I ALSO WORK ABS 3 TIMES A WEEK, AROUND 3X25, I ADD WEIGHT FOR THE 1ST 15 REPS THEN DROP IT, THIS HELPS ME GET A BURN IN MY ABS..
------------------------------- -----------
ANY OTHER QUES JUST ASK |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
