lazylost2000 
"I would like to drop 3% BF by February, at around 195-200 lbs. Currently weighing in at 197, but around 18% BF."
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i am currently on the second pahse of a 8 week workout program. This plan is to concentrate on gaining some siaze on my arms without overworking. However, I haven't slacked on the rest of the areas. Each set I try add weight to push that set to hit the reps at my failure point. It might take time to figure exactly where your failure point is, but just log the weight you use each week to get it right. This is week 3 and 4. in twoo weeks I will update the workout.
Monday (Chest & Triceps)
BB Flat Bench 10/8/6/6/4
Incline DB PRess 10/8/6/6/4
Incline Flye 12/12/10
One Arm DB Press 10/8/6/6/4
Overhead DB Pullover 8/8/8/4
One Arm Reverse
Grip Pressdown 15/15/15/15/15/15
Rest each arm only while the other works
Tuesday (Back & Biceps)
Weighted Pullups Max all sets at least 25-30 reps total
Straight Arm
Pulldowns 10/10/10/10/10
Smith Mach. BB Rows 10/8/8/8/4
Low Pulley Cable Rows 12/12/10/8/6
Deadlifts 8/8/8/8/4
One Arm Rope
Hammer Curls 10-12 Reps x 6 sets
Rest each arm only while the other works
Wednesday (Legs)
One Legged Squats (Smith Machine) 10/10/10/10/10
Leg Extensions 10/8/8/6/4
Leg Curls 10/8/8/6/4
Leg Press 10/8/8/6/4
Seated Calf Raise 15/15/15/15
Standing Calf Raise 15/15/15/15
Thursday (Shoulders)
Neutral Grip DB Press 8/8/8/8/4
Bent Over Cable Raises 10/10/10/10/4
One Arm Cable Front Raises 10/10/10/4
Seated DB Lateral Raises 10/10/10/4
Rev Pec Deck Flye 12/12/12/15
Behind Back Shrugs 10/10/10/4
DB Shrugs 10/10/10/4
Friday (OFF)
Saturday (Arms)
BI's
Standing BB Curl 6/6/8
Alternating DB Curl 8/8/10
Two Arm High
Cable Curl 10/10/12
Drop set on last set of each excercise. Drop weight 20-30% after muscle failure on last set and repeat for 2-4 reps.
Tri's
Weighted Dips 6/6/8
Overhead DB Extensions 8/8/10
Cable Kickback 10/10/12
Drop set on last set of each excercise. Drop weight 20-30% after muscle failure on last set and repeat for 2-4 reps. |
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