chapman33 
"IM BACK...."
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This workout was given to me by my trainer Vince aka Rice009.
Thanks Bro
Monday Chest
Tuesday Back
Wednesday Bi's and Tri's
Thursday Shoulders
Friday Legs
Abs are done Mon-Thurs
Cardio is done before 1mile and after 1mile workouts
Monday Chest
Incline Bench Press 3x8
Incline Flyes 20x15x20x15
Flat Dumbell Press 4x8
Cable Crossovers 20x15x20x15
Dumbell Pullovers 3x8
Tuesday Back
Lat Pulldowns 4x8
Reverse Pulldowns 3x10
Cable rows 3x10
Dumbell rows 4x8
Deadlifts 3x8
Wednesday Bi's and Tri's
Superset workout
Tricep pulldowns/ Barbell Curls 4x12
Skull Crushers/ Hammer Curls 4x12
Tricep Extensions/ Concentration Curls 3x10
Dumbell Kickbacks/ Preacher Curls 3x10
Thursday Shoulders
Barbell Shrugs 4x12
Arnold Press 3x10
Behind the head Press 3x10
Lateral Raises 3x12
Vertical Raises 3x12
Friday Legs
Barbell Squats 3x8
Hack Squats 4x10
Leg Extensions 3x10
Dumbell Lunges 35steps 2sets
Leg Curls 3x10
Calf Raises 6x12 |
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