chainblock 
"be the best that i can be A FREAK"
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| monday..shoulders...front milatry press 3*15 warmup..3*10..nextis side laterals 4*8-10 front raises are next 4*10-15 next are bentover flys 4*10-15.....next istraps/4-5*10-25 seated or standing dumbell shrugs.next standing barbell shrugs 4*10..TUESDAY is back first heavy deadlifts 4*8-10 next is bentover barbell rows 4*8-12 next pulldowns to the front 4*10-12 next seated rows 5*12-15 WESDAY RESTDAY...THURSDAY Chest incline bench 4*8 heavy dumbells or barbell..flatbenchpresses4*8-10..decline bench 3*8-10 incline flies 4*12-15 FRIDAY Arms one arm preacher curls 4*10-15 barbellcurls 4*8-10 seated hammer curls 4*10-12..tricepts pulldowns rope 4*20-25 closegrip bench 4*8 overhead rope extentions 4*10-12 scullcrushers 4*8-10 SATURDAY/RESTDAY..SUDAY LEGS squats 4-6*8-15 legpress 4*8-12 legextions 4*8-20 legcurls 4*8-12[heavy]stifflegged deadlifts4*8 that my workout program..if its to mutch i welcomeinput to better my workout......this is woking for me in gaining size and strength/as well as helpme get lean/ while following a well balanced nutrional program of witch i recieved some advice on by another member [desiel] whom as help me alot . |
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