headofkorn 
"I want to get my ABS."
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My Split Routine:
Monday: Chest & Triceps
Tuesday: Back & Biceps
Wednesday: Legs & Shoulders
Thursday: Chest & Triceps
Friday: Back & Biceps
Saturday: Legs & Shoulders
Sunday: Rest
My Workout:
Chest:
Flat back Barbell Bench Press - 1 warm-up set of 15 reps - 3 sets of 6-8 reps
Incline Barbell Bench Press - 3 sets of 10 reps
Decline Barbell Bench Press -3 sets of 8-10 reps
Flat back Dumbbell Flyes - 3 sets of 10
Click Here For A Printable Log Of Andrew Rigato's Chest Workout.
Triceps:
Close Grip Bench - 3 sets of 10 reps
Skull Crushers - 3 sets of 10
Seated Dumbbell Tricep ext. - 3 sets of 10 reps
Tricep Pushdowns - 3 sets of 10 reps
Click Here For A Printable Log Of Andrew Rigato's Triceps Workout.
Back:
Wide Grip Pulldowns - 1 warm-up set of 10 reps - 3 sets of 10 reps
Close Grip Pulldowns - 3 sets of 10 reps
T-Bar Rows - 3 sets of 10 reps
Seated Rows - 3 sets of 10 reps
Shrugs - 3 sets of 15 reps
Click Here For A Printable Log Of Andrew Rigato's Back Workout.
Biceps:
Barbell Preacher Curls - 3 sets of 8 reps
Close Grip cable curls - 3 sets of 10 reps
Concentration Curls - 3 sets of 10 reps
Overhead Cable Curls - 3 sets of 10 reps
Click Here For A Printable Log Of Andrew Rigato's Biceps Workout.
Shoulders:
Seated Barbell Press - 1 warm-up set of 10 reps - 3 sets of 8-10 reps
Upright rows - 3 sets of 10 reps
Frontal Barbell Raises - 3 sets of 10 reps
Seated Lateral Raises - 3 sets of 10 reps
Reverse Flyes - 3 sets of 10 reps
Click Here For A Printable Log Of Andrew Rigato's Shoulder Workout.
Legs:
Squat - 2 warm-up sets of 10
Leg Press - 3 sets of 10 reps
Leg extensions - 3 sets of 10 reps
Leg Curls - 3 sets of 10 reps
Seated Calf Raises - 3 sets of 30 reps
Bicycle - 10 minutes of pyramid resistance |
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