jredmen88 
"I intend to get bigger naturally by proper dieting and a balanced of lifting in upper and lower body parts"
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Monday
Chest- inclinde,decline,flat dumbbell presses 4x10
Cable crossover 4x10
Back- pullups 5x5 straight arm pull down 4x12 overhead pulldown 4x12
Traps- dumbbell shrugs 4x12 forearms- reverse barbell curl
Abs-barbell twist 50x4 regular situps 50x4
Tuesday
shoulders- lateral and frontal raises, shoulder press and military press 4x10
Tricep-parralel bar dips- 5x20 kickbacks 4x10
close grip benchpress 4x10 closegrip pushdown 4x12
Bicep- bicep curl, hammer curls and concentration curls 4x10
standing preacher ez-bar curl 5x10
Abs- decline situps/side crunches 5x20 alternating from left to right then middle equals 1 50crunches on ballx4
Wednesday- Day off/ only doing ab workouts and cardio
Thursday
Chest- barbell incline,decline,flat 4x10 cablecrossover 4x10
flat fly 4x10
Back- seated cable row 4x12 t-bar row 4x10 bent over barbell row 4x10
traps- barbell
Forearms- reverse preacher curl 4x10
abs- hanging leg raise 5x15 regular situps 75x4
Friday
shoulders- arnold press and seated military press 4x10
lying rear delts and bent over seated delt 4x12
Bicep- one arm preahcer curl, seated bicep curl and barbell curl 4x10 cable curl 4x12
Triceps- Lying dumbell tricep extension and overhead dumbell extension 4x10 single arm reverse grip and elbows flared pushdown 4x12
Abs- decline situps 5x20, regular situps 4x50 and hanging leg raises 15x3
Saturday- abs day only / cardio
sunday- day off
* I cant do leg excercises cuz i recently had surgery on my ACL and meniscus on march 19 2009 it takes 6-12 months to completely heal otherwise id be balancing out..i also had surgery on my torn labrum shoulder on june 2007 but it feels better now |
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