dondo86 
"My goal is to place in a bodybuilding show next year."
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Im currently on a 4 week rotation broken up into 3 extremly hard weeks and one cruise week. I belive my workout is really good because I have seen some amazing results from it. My current schedule looks like this:
MONDAY-CHEST: Incline dumbells, incline flyes, flat dumbells, flat flyes, dips, PULLOVERS, decline dumbells
4-5 Exercises
12-16 sets
Reps 6-12
TUESDAY-BACK: Every other week rotates from starting with upper or lower and ending with the other.
Lower: 8 sets, deadlifts rep range 2-12, hyperextensions one minute non stop.
Upper: 20 sets, weighted pullups, close grip pullups, various pulldowns, barbell rows, barbell rows. Rep range 6-12
WEDNESDAY-SHOULDERS, ABS: Dumbell or barbell press, upright rows, lateral raises, various bent over raises, shrugs.
Exercises 5-6
Sets 16-20 total
reps 6-12
Abs: Machine crunches, crunches, various leg raises, vacuums.
4-6 Exercises
Reps 8-30
sets 8-12
THURSDAY: OFF
FRIDAY-QUADS, HAMS, CALVES: Sqauts, front squats, hack squats, leg press, lunges, leg extensions. Still leg deadlifts, Lying leg curls. Standing, sitting and donkey calve raises.
Quads: 4 execises
reps 4-12
sets 12-16
Hams: 2 exercises
reps 6-12
sets 10-12
CALVES: 3 exercises
reps 6-12
sets 12-16
SATERDAY:BICEPS, TRICEPS: Barbell curls, weighted dips, preacher curls, skull crushers, concentration curls, rope push downs, other curls.
Biceps: 8-16 sets
6-12 reps
triceps same
SUNDAY:OFF |
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