dieselvenomblue 
"I want to Improve For A Sport."
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MONDAY
[Chest]
-Flat Bench/DB - 4x10
-Incline Bench/DB - 4x10
-Decline Bench/DB - 4x10
-Cable Flye/DB Flye - 3x12
-Decline Cable Flye/DB Flye - 3x12
Tri
-Dips - 4x10
-Close Grip Bench/Reverse Grip - 4x10
-Seated/Lying Triceps Extension - 4x10
-Tri kickback - 4x10
WEDNESDAY
[Back]
-Pullups - 4 sets
-Lat Pulldown - 4x10
-DB Row/Bent Barbell Row/Iso-Lateral Row - 4x10
-V Pulldown/Neutral Pulldown - 4x10
-Straight Arm Pulldown - 4x10
Bi
-EZ Bar/Barbell Curl - 4x10
-Incline DB Curl/Preacher Curl - 4x10
-Pinwheel DB Curl/Hammer Curl - 4x10
-Reverse EZ/Barbell Curl - 4x10
FRIDAY
[Shoulders]
-Seated DB Press - 4x10
-Mil Press - 4x10
-Upright Row - 4x10
-Lateral Raise - 3x10
-Front Raise/35 Degree Raise - 3x10
-Bent Raise - 3x10
[Legs]
-Squat - 4x10
-Leg Press - 4x10
-Lunge - 4x10
-Hamstring Curl - 3x12
-Calf Raise - 3x12
EXTRA DAY -or- instead of [Legs] on Friday
[Power]
-Clean/DB Clean - 1x12, 2x10, 2x8
-Snatch/DB Snatch - 2x10, 2x8
-Front Squat - 2x10, 2x8
-Deadlift/DB Deadlift - 2x10, 2x8
-DB Squat Thrust - 2x10, 2x8 |
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