boozer1022 
"Started a whole new stack of supps, motivation level is way up, time to get BIG!!! Email me for info on what I am taking."
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Mon- Chest & Tri's
Flat Bench 5x5
45 degree incline db 4x8
Decline Bench 10x10
Cable Fly 3x12
Incline Nautilus Press 3x12 (superset with flys)
Close grip smith press 5x5
Pressdowns 4x8
Rev grip Pressdowns 3x12
Push ups to failure
Tues- Back & Bi's
Pulldowns 6x8
Wide Rows 4x8
V-bar Rows 4x8
Seated single row 3x12
Low back Extension
Rev Grip pulldown 3x12
Straight Bar Curl 10x10
Hammer Curl 5x5
Concentration Curl 3x12
Wed- Legs
Squats 3x12
Straight Leg Deadlift 3x10
Lunges 4x15
Leg Extensions 3x10
Leg Curls 3x10
Seated Calf 3x12
Standing Calf 3x12
Thurs- Shoulders & Traps
DB Shoulder Press 4x8
Arnold Press 3x10
Lateral Raise 3x10
Upright Row 3x10
Rear Delt Fly 4x10
Straight Bar Shrug 4x8
DB Shrug 3x15 (pull shoulders more towards the rear)
Wide Seated Shrug 3x10 |
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