bradensowle 
"I want to enter a contest and show my phisque to the best of my ability"
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Monday- Quads/ Ham / glut/
-Paralell squat 4 sets 15-4 reps
-barbel lunges 3 sets of 10 each leg
-leg press 3 sets 15-8 reps
-Superset leg ext/leg curl 3 sets 15-8 reps
Tuesday- chest/ abbs
-Inc Barbell press 3 sets 15-8 reps
-flat barbell press 3 sets 10-6 reps
-Inc dumbell press 3 stes 15-8 reps
-cable x over 3-6 sets of different angles 15-6 reps
Wed- lowerback/lats/ abbs/
-Widegrip pullups 4 sets 15-6 reps
-t-bar rows 3 sets 15-8 reps
-lat pull close/wide 4 sets 15-8 reps
-sing arm db row/cable row 3 sets 15-8 reps
-bent over barbel row 4 sets 15-8 reps
-deadlift 4 sets 15-5 reps
Thurs - delts/traps/calfs/ cardio
- Military press 4 sets 15-8 reps
- lateral delt raises 3 sets 15-8 reps
- behind back shrugs 3 sets 15 reps
-side delt raises 3 sets 15-8 reps
-bent over delt trisets 6 sets 15-8 reps
-arnold press 1 set to fail 15+
-*pagel press, rotator cuff excersie wide grip with 45lb bar, starts with rear delt rais keeping the elbows high, toa front rotator cuff movement, to a press, and slowly back down to straing arms down begining possition, 10-15 reps hitting all three head of the delts, a great finnisher in honor of a dead weight lifting master
-jay cutler 90 degre angle side delt raises to failure
Fri - Biceps/triceps/ fourarms
-standing barbell curls 4 sets 15-5 reps
-skull krushers 4 sets 15-6 reps
-seated dumbell curls 3 sets 15-8 reps
-tricep pushdowns 3 sets
Sat- 2 hours cardio
Sun- rest/eat/optional weak point training |
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