howellizer18 
"I want to gain muscle and lose fat in my stomach."
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Monday
Upper Body
Chest- Incline BB bench, 2x8-10 reps; Dips, 2x10-12; cable cross overs, 2x12-15. Xreps included on last set after failure.
Back- Pullups, 2xfailure; DB rows, 2x8-10 with xreps on last set to failure.
Shoulders- Wide grip BB upright rows, 2x10 with xreps on last set to failure. Incline laterals, 2xfailure.
Triceps- Close grip weighted dips to failure, ss with one arm DB extensions, ss with kickbacks.
Biceps- Wide grip underhand pullups to failure, ss with incline DB hammer curls, ss with concentration curls. Xreps completed at the end of each set.
Tuesday
Lower Body
Quads- Squats, 4x10,8,6,4; Leg press, 2x10-12.
Hamstrings- Stiff leg deadlifts, 2x10, ss with 2x12 leg curls. Xreps completed on last set of leg curls with a static hold thrown in there.
Wednesday
Cardio- 20 minutes of jogging.
Thursday
Upper Body
Chest- Incline DB press, 2x10 with xreps on last set. Wide grip dips, 2x10; cable cross overs, 2xfailure.
Back- Pullups, 2xfailure; T-bar rows, 2x10-12.
Shoulders- DB press, 2x10-12; BB upright rows, 1xfailure.
Triceps- Skull Crushers, 2x10; One arm DB extensions ss with rope pressdowns. Set done to failure with xreps.
Biceps- BB curls, 2x8; incline hammer curls ss with concentration curls. Set done to failure with xreps.
Friday
Lower Body
Quads- Squats, 3x8; Leg press, 2x20; Leg extension, 1xfailure.
Hamstrings- Stiff Leg Deadlifts, 3x8; Leg curls, 2x10-12 with xreps done on last set.
Saturday
Cardio- One mile as fast as I can. Try to improve on time.
Sunday
Off |
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