blackguardian1 
"Gain at least 30lbs of muscle by the end of the school year..."
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Monday-Chest
Bench Press 3 X 10-8-6
Dmbll. Flyes 3 X 10-8-6
Incline Bench 3 X 10-8-6
Brbll. Front Raise 3 X 10-8-6
(Lying On Bench)
Tuesday-Back
Bent Brbll. Row 3 X 10-8-6
Good Mornings 3 X 10-8-6
Dmbll. Bench Pull Ups 3 X 10-8-6
Hanging Brbll. Good Mornings 3 X 10-8-6
Wednesday-Legs
Squats 3 X 10-8-6
Leg Curls 3 X 10-8-6
Calf Raises 3 X 10-8-6
Leg Ext. 3 X 10-8-6
Dmbll. Lunges 3 X 10-8-6
Thursday-Rest/Abs
Friday-Ar ms
Pase 1- Brbll. Curl 3 X 12-10-8
Standing Brbll. Ext. 3 X 12-10-8
Seated Brbll. Wrist Curl 3 X 12-10 8
Phase2- Alt. Dmbll. Curls 3 X 12-8-10
Dmbll.Kickbacks 3 X 12-10-8
Dmbll.Wrist Curls 3 X 12-10-8
Phase-3 Preacher Curls 3 X 12-10-8
Close Grip Bench Press 3 X 12-10-8
Behind Back Wrist Curls 3 X 12-10-8
Saturday-Shoulders + Traps
Dmbll. Lateral Raises 3 X 10-8-6
Dmbll. Shrugs 3 X 10-8-6
Dmbll. Front Raise 3 X 10-8-6
Behind Back Brbll. Shrugs 3 X 10-8-6
Cuban Press( Brbll. ) 3 X 10-8-6
Brbll. Upright Row 3 X 10-8-6 |
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