keith70 
"I want to Transform My Body."
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MONDAY- CHEST & CALVES
Decline BB bench
1x15 (warmup, i use a wide grip)
2x12 (fairly light weight, wide grip)
3x10
4x8
5x5
6x5
Incline DB bench
1x12
2x10
3x10
4x10
5x8
Pe c-Dec (seat set high to work lower pecs)
1x15
2x15
3x12
4x10
Seated Incline Low cable flys
1x15
2x15
3x12
4x10
DB Pullovers
1x12
2x10
3x10
Standing Calf raises
3 sets to failure
TUESDAY-BACK, TRAPS, CALVES
Wide Grip Pullups
5 sets to failure
Seated cable rows with lat bar (wide grip)
1x12
2x12
3x10
4x8
5x6
Dou ble handle lat pulldowns (close grip)
1x12
2x12
3x10
4x8
Palms in lat pulls
1x12
2x12
3x12
4x10
Smith Machine Shrugs
3 sets in front, 3 sets in back (to failure)
Seated Calf raises
3 sets to failure
WEDNESDAY- TRIS & CALVES
Close Grip Bench
1x12
2x12
3x12
4x10
5x8
Re v Close Grip Bench
1x12
2x12
3x12
4x10
5x8
Ro pe Pressdowns
1x12
2x12
3x12
4x10
5x8
Behind head rope press
1x12
2x12
3x12
4x10
5x8
We ighted Dips
3 sets to failure
Standing Calf raises
3 sets to failure
THURSDAY- BIS, FOREARMS & CALVES
BB curls
1x15
2x12
3x12
4x10
5x8
BB close grip curls
1x15
2x12
3x12
4x10
5x8
BB rev grip curls
1x15
2x12
3x12
4x10
5x8
Co ncentration curls
1x20
2x15
3x12
4x10
BB wrist curls
3 sets in front 3 sets in back (to failure)
Hammer drop set
1 x go down the rack by drops of ten lbs from heaviest to 20's (to failure)
Seated calf raises
3 sets to failure
FRIDAY- SHOULDERS, TRAPS, & CALVES
BB press
1x15
2x12
3x12
4x10
5x8
Se ated Lat raises
1x15
2x12
3x12
4x10
Bentov er Lat raises
1x15
2x12
3x12
4x10
Uprigh t rows
1x12
2x10
3x8
3x12
Smith Machine Shrugs
3 sets in front, 3 sets in back (to failure)
Standing Calf raises
3 sets to failure
SATURDAY- LEGS
Seated ext
1x100
Lunges
1x10
2x8
3x6
Squats
1x20
Angled leg press
1x10
2x10
3x10
4x10
Leg Curls
1x100
2x50
3x50
Seated ext
1x100
2x50
3x50
FRIDAY- OFF
(ABBs at home, lying leg raises 1x failure, hanging leg raises 1x failure, side bends 1x failure, seated twist 1x failure) every other night |
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