ldfrmuscle 
"To increase my physique and health"
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I work a 6 day routine of lifting alternating days and hitting the cardio everyday for atleast 1 hour.
Day one
1hour cardio
Chest and Back
Incline BB/DB 5 sets 15,12,10,10,8
Flat Bench DB 3 sets 12
Incline Flye 3 sets 12
Vertical Flye 2 sets 15
Hammer pulldowns 4 sets 12
BB Rows 4 sets 8
One Arm Dubbell Rows 3 sets 10
*SUPERSETTED WITH*
Wide Hand pulldowns 3 sets 10
Dead Lifts 3 sets 10
Day 2
Cardio 2 hours
Day 3
Cardio 1 hour
LEGS
Legs Extensions 4 sets 12
Hack Squats 7 sets 10 3 drops sets included
Leg Press 4 sets 10
Barbell Squats 3 sets 10
Lying Leg curls 4 sets 10
Standing Leg curls 4 sets 12
Sitting Calf Curls 3 sets 12
Day 4
Cardio 2 hours
Day 5
Cardio 1 hour
ARMS AND SHOULDERS
Cable tricep pushdown
*SUPERSETTED*
Standing curls (EZ Bar) 15,12,10,10,8
Close Grip Bench
*SUPERSETTED*
Standing Preacher Curl 12, 12, 8
Lying Nose Breakers
*SUPERSETTED*
Seated Dumbbell Curls 12,12,12
Side Laterals 15, 12, 10, 10,8
Reverse Flyes 12, 10, 10, 8
Seated DB/BB Press 4 sets 10
Shrugs 5 sets 12
Day 6
Cardio 2 hours |
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