larkinforce 
"Get my weight down to 185lbs and my body fat to 12%"
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I do 4 SETS of each increasing the weight on each rep (on bi's & tri's the last rep is taken down in weight 40% and do reps till total failure). The sets are set foe total failure reps are 12-15/10-12, 8-10 & 8-10.
BODY PART DAY EXERCISE NAME
DELTS 1 Shoulder Press
DELTS 1 Reverse Flye Machine
DELTS 1 Power Partials
DELTS 1 DB Shrugs
DELTS 1 DB Shoulder Press
TRICEPS 1 Straight bar Pressdown
TRICEPS 1 Tri-Extension Machine
TRICEPS 1 Skull Crushers
TRICEPS 1 DB One Arm Tri-Extension
TRICEPS 1 Tri-Pressdown Machine
TRICEPS 1 Bench Dips
Pull-ups 1
Dips 1
BACK 2 Lat Pulldown
BACK 2 V Handle Lat Pulldown
BACK 2 Straight Arm Lat Pulldown
BACK 2 Row Machine
BACK 2 DB One Arm Row
BACK 2 BB Bent Over Row
BACK 2 Stiff Leg Deadlift
BACK 2 Back Machine
BACK 2 Hyperextensions
Cardio 2
AB Machine 2
Situps 2
BICEPS 3 Standing BB Curl
BICEPS 3 Standing DB Curl
BICEPS 3 Concertration Curls
BICEPS 3 Hammer Curl
BICEPS 3 Incline DB Curl
TRICEPS 3 Straight bar Pressdown
TRICEPS 3 Tri-Extension Machine
TRICEPS 3 Skull Crushers
TRICEPS 3 DB One Arm Tri-Extension
TRICEPS 3 Tri-Pressdown Machine
TRICEPS 3 Bench Dips
Pull-ups 3
Dips 3
LEGS 4 Squat
LEGS 4 Deadlift
LEGS 4 Leg Press
LEGS 4 Front Raises
LEGS 4 Rear Raises
LEGS 4 Lower Raises
LEGS 4 Calf Raises
CARDIO 4
AB Machine 4
Situps 4
CHEST 5 Bench Press
CHEST 5 Incline Bench Press
CHEST 5 Decline Bench Press
CHEST 5 Flye Machine
CHEST 5 Cable Crossover
BICEPS 5 Standing BB Curl
BICEPS 5 Standing DB Curl
BICEPS 5 Concertration Curls
BICEPS 5 Hammer Curl
BICEPS 5 Incline DB Curls
Pull-ups 5
Dips 5
Cardio 6 |
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