theshaman 
"Time to Represent!"
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HYPERTROPHY PHASE
Mon-Legs (like to get the worst out right away)
4 sets, 10 reps ea
-Squats
-Leg Press
-Hip Exten
-Leg Ext
-Leg Curl
-Calves
-Dumbell Lunges
Tue-Chest
warm up with 10lb db and do rotator cuffs
4 sets, 10 reps
-Bench
-Incline
-Decline
-DB Fly
-Over
abs
Wed-Washboard Wednesday (day devoted to abs)
Thur-Back/shoulders
warm up with 3 sets 10, overhead chins then
4 sets 10 reps
-Machine Lateral rows
-Seated Row
-Straight leg dead lift
-Lat Pull
-Overhead Pull
-Delt Machine
-Military Press
-Push jerks
abs
Fri- Arms
4 sets 10 reps
-Standing Bar bi curls
-Tricep pushdowns
-Cable bi
-Superset of bi bracchi and hammer curls
-Tricep dumbells
-skull crushers
-forearms
-concentration curls |
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