dcjosh77 
"I want to be leaner."
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Monday:
Chest
4 sets of barbell bench press
3 sets of dumbell flies
3 sets of dumbell bench press
one set of pushups to failure
Tuesday:
biceps and forearms
3 sets of standing alternating curls
3 sets of seated one arm preacher curls
3 sets of 21s
4 sets of cable wrist curls
Wednesday
Triceps and shoulders
4 sets of standing cable pushdowns
3 sets of lieing, one arm tricep extensions
3 sets of lateral raises
3 sets of front shoulder raises
3 sets of external rotation (lieing on side, elbow stays in close, ext. rotation of the shoulder)
Thursday
Legs
4-5 sets of leg press
4 sets of leg extension
4 sets of leg curls
4-5 sets of calve raises
Friday
Back
4 sets of pulldowns, in front of head
4 sets of seated rows
3 sets of one arm bent over rows
Abs are worked almost daily- using abrail or lots of crunches in various ways.
I run about 3 times a week as well.
I change up my workout a lot though, our bodies can get used to the same workout from week to week and it reduces progress. |
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