jj562 
"to keep gaining knowledge and improving"
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Day 1 Chest/Tri's
Flat Bench: 3-5 sets of 8-12
Incline Bench: 3-5 sets of 8-12
Decline bench: 3-5 sets of 8-12
Close grip bench: 3-5 sets of 8-12
Flye Machine: 3-5 sets of 8-12
Cable Cross Overs: 3-5 sets of 8-12
Cable Flyes: 3-5 sets of 8-12
Dip Machine: 3-5 sets of 8-12
any tricep workout: 3-5 sets of 8-12
Abs: 5 sets of 8-12
Day 2 Back/Biceps
lat pulldown machine: 3-5 sets of 8-12
back row machine: 3-5 sets of 8-12
one arm dumbell rows: 3-5 sets of 8-12
cable lat pulldowns: 3-5 sets of 8-12
cable close grip pulldowns: 3-5 sets of 8-12
reverse back fly machine: 3-5 sets of 8-12
any bicep workout: 3-5 sets of 8-12
any bicep workout: 3-5 sets of 8-12
Day 3 shoulders/abs
shoulder shrugs: 3-5 sets of 8-12
side delt raises (machine or dumbells): 3-5 sets of 8-12
side delt raise ( palms up): 3 sets of 10-12
single arm delt raises: 3-5 sets of 8-12
forward delt raises: 3-5 sets of 8-12
upright rows: 3-5 sets of 8-12
reverse deltoid fly: 3-5 sets of 8-12
any ab workout: 5 sets of 8-12
any ab workout: 5 sets of 8-12
Day 4 Triceps/ shoulder presses/ upper chest
incline bench: 3-5 sets of 8-12
incline cable presses: 3-5 sets of 8-12
military press: 3-5 sets of 8-12
arnold press: 3-5 sets of 8-12
tricep cable pushdowns: 3-5 sets of 8-12
cable kickbacks: 3-5 sets of 8-12
single tricep pushdowns: 3-5 sets of 8-12
reverse single cable pushdowns: 3-5 sets of 8-12
overhead tricep extension: 3-5 sets of 8-12
Day 5 Biceps/back
preacher curls: 3-5 sets of 8-12
concentration curls: 3-5 sets of 8-12
alternating dumbell curls: 3-5 sets of 8-12
hammer curls: 3-5 sets of 8-12
barbell curls: 3-5 sets of 8-12
any back workout: 3-5 sets of 8-12
any back workout: 3-5 sets of 8-12
Day 6 chest/shoulder/triceps/abs
just 2 workouts for each body part/ light weight.
3 sets of 10-12 |
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