funkyb5150 
"Gain 5 to 10 pounds of lean muscle mass to compete again in the spring of 2008."
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Monday: Triceps / Shoulders
Rope pull-downs 3x 10
Close grip Bench Press 3x 10
2 Hand (seated) Overhand 3x 10
Tricep Extensions
Military Shoulder Press 3x 10
Standing barbell shoulder press 3x 10
Side lateral raises 3x 10
Shrugs 3x 10
Tuesday: Quads
Barbell Squats 5x 10
Front Squats 5x 10
Leg Press 3x 10
Forward Barbell Lunges 2x 10
Leg Extensions 3x 10
Wednesday: Back / Biceps
Dumbbell Lat raises 3x 10
Standing dumbbell Curls 3x 10
Standing EZ bar curls 3x 10
Bent-Over Barbell Rows 3x 10
Lat Pull-Downs 3x 10
Incline curls 3x 10
Deadlifts 4x 10
T-bar rows 3x 8
Thursday: Hamstrings / Abs
Stiff-Leg Dead Lifts 3x 10
Lying Leg Curls 3x 15
Seated Leg Curls 3x 12
Hanging leg raises 2x 15
Weighted cable crunches 3x 20
Friday: Chest / Calves
Decline dumbbell press 4x 8
Dumbbell Flyes 3x 6
Incline Barbell Press 3x 10
Bench Press 3x 10
Standing calf raises 3x 15
Seated calf raises 3x 12
I am back to this routine again. I was hitting a 4-day split for awile (taking wednesdays off). |
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