hellbent4muscle 
"KILL MY BACK!"
|
Each set is 10 reps. No pussyfoot.
Day 1
Chest:
Flat Bench Press w/ Barbell - 5 Sets
Incline Bench Press w/ Dumbells - 3 Sets
Flat Bench Press w/ Dumbells - 3 Sets
Flat Bench Flies w/ Dumbells - 3 Sets
Biceps:
Standing Curls w/ Curling Bar - 3 Sets
Standing Curls w/ Dumbells - 3 Sets
Seated Isolation Curls w/ Dumbells - 3 Sets
DAY 2
Back:
One Arm Rows w/ Dumbell - 5 Sets
Shoulder Rolls Forward w/ Dumbell - 2 Sets
Shoulder Rolls Backward w/ Dumbell - 2 Sets
Pull Overs w/ Dumbell - 3 Sets
Triceps:
Close Postition Bench Press w/Curing Bar - 3 Sets
French Curls w/ Dumbells - 3 Sets
Isolation Reverse Curls w/ Dumbells - 3 Sets
Day 3
Shoulders:
Military Press w/ Dumbells - 3 Sets
Up Right Rows w/ Barbell - 3 Sets
Anterior Flies w/ Dumbells - 3 Sets
Posterior Flies w/ Dumbells - 3 Sets
Abs & Legs:
Crunches - Long Set
Leg Lifts - Long Set
Obliques - Long Set |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
