johnny286 
"I want to gain some lean mass and am trying to drop a few inches from my waist and tighten up my abs and midsection."
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Chest:
flat bench 4 sets
incline bench 4 sets
incline dumbell bench 4 sets
flys 4 sets
incline flys 4 sets
cable cross overs 4 sets till failure
Legs:
Squats 4 sets
Stiff leg deadlifts 4 sets
Hamstring curls 4 sets
Leg extensions 4 sets
Walking lunges 4 sets
Shoulders:
Dumbell presses 4 sets
Behind the neck barbell presses 4 sets
Lateral raises 4 sets
Lateral raises to front 4 sets
Lateral raises for rear delts 4 sets
Arms:
Barbell curls 4 sets
Hammer curls 4 sets
Tricep extensions 4 sets
Skull crushers 4 sets
Superset rope pushdowns and concentration curls(arm free hanging like Arnold does them) till failure 4 sets
Back:
T-bar rows 4 sets
Dumbell rows 4 sets
Bent over rows 4 sets
Pull ups bar behind the neck 4 set till failure
Cable rows 4 sets
Calves and Abs:
Everyday at the end of workout till failure. Calves trained first on leg day 3 sets till failure. |
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