jarhead24 
"Want to get up to 200lbs and while maintaining my 7% bodyfat."
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MONDAY: chest
1.flat 3 sets
2.incline 3 sets
3.decline 2 sets
4.flys 3 sets
5.max set push-ups
TUESDAY: quads and calves
1.squats 3 sets
2.leg press 3 sets
3.leg extensions 2 sets
4.hamstring curls 2 sets
5.standing calf raises 3 sets
6.sitting calf raises2 sets
WEDNESDAY: back
1. lat pull downs (wide grip) 3 sets
2. sitting rows 3 sets
3. lean-over rows
4. rear delt/back flys
5. pull-ups
THURSDAY: off
FRIDAY: bi's and tri's
1. sitting bicep curls 3 sets
2. cable curls (one arm) 3 sets
3. sitting hammer curls 2 sets
4. skull-crushers 3 sets
5. rope pull-downs 3 sets
6. behind the head raises (both arms or one arm)
SATURDAY: Shoulders
1. dumbell presses 3 sets
2. shrugs 3 sets
3. upright rows 2 sets
4. side lateral raises 3 sets
Sunday: day off
*my workout routine is based off a 3 week schedule. Week 1 is alot of barbell exercises. Week 2 is mainly dumbell exercises. Week 3 is a combination of whatever I feel like with some hammerstrength machines thrown in the mix. YOU GOTTA KEEP YOUR BODY GUESSING! |
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