eradore 
"Pack size and Define!"
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DAY 1. Biceps and Triceps -
Close grip bench
Superset W/ Weighted Dips
Lying Close Grip Barbell Triceps press to Chin 4 x 10
Close Grip Push Down -Drop sets- Failure sets
Biceps
EZ bar barbell Curls
Super Set W/ Hammer Heads - 6 x 10
Concentration Curls
DAY 2. BACK
Lat's
lat Pull downs 4 x 10
bent over barbell rows 3 x 10
stiff Arm Pull downs 3x 10
Lower Back
Deadlifts 3 x 10
Seated Cable Rows 3 x 10
hyper Extenstions 3 x 10
Traps
Shrugs 3 x 10
DAY 3 RPM CLASS
DAY 4 LEGS and Abs
Legs
Squats 4x 10
Leg Press 3 x10
Leg Extension 3 x 10
Leg Curls 3 x 10
Abs
Crunchs
Ab Crunch machine
CAble Crunch
Day 5 Chest and Deltoids
Chest
Incline Dumbell press 4 x 10
Incline Dumbell Flys 3x 10
Flat Bench Dumbell press 3 x 10
Cable Cross Ova's 4 x 10
DEltoids
Upright Rows
Superset W/ Miltary Press
3 sets of 10
cable lateral raise's
superset W/ Dumbell lateral raises
3 sets of 10
Day 6 RPM Class |
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