monday - chest , abs
bench press - 12 , 10 , 10 , 8
incline press - 12 , 10 , 8
incline flys - 12 , 10 , 8
cable crossover - 12 , 10 , 8
crunches - 20 , 20 , 20
leg raises - 15 , 15 , 20
twisting crunches - 20 , 20 , 20
tuesday - biceps , triceps , abs
barbell curl - 12 , 10 , 10 , 8
preacher curl - 12 , 10 , 8
alt dumbell curl - 12 , 10 , 8
press downs - 10 , 8 , 8 , 6
french press - 12 , 10 , 8
over head pull down - 12 , 10 , 8
crunches - 20 , 20 , 20
leg raises - 15 , 15 , 20
twisting crunches - 20 , 20 , 20
wednesday - quads , hams , abs
squats - 12 , 10 , 8 , 8
leg presses - 12 , 10 , 8
leg extensions - 10 , 10 , 8 , 8
leg curls - 10 , 8 , 8
crunches - 20 , 20 , 20
leg raises - 15 , 15 , 20
twisting crunches - 20 , 20 , 20
thursday - back , abs
deadlifts - 12 , 10 , 8 , 8
wide pulldown - 12 , 10 , 8
seated pully rows - 12 , 10 , 8
hyper's - 10 , 10 , 10
crunches - 20 , 20 , 20
leg raises - 15 , 15 , 20
twisting crunches - 20 , 20 , 20
friday - shoulders , forearms , abs
arnold press - 10 , 10 , 8 , 8 , 6
side laterals - 10 , 8 , 8
rear delt laterals - 10 , 8 , 8
upright row's - 10 , 8 , 6
shrugs - 12 , 10 , 8 , 8
wrist curls - 10 , 8 , 8 , 8
crunches - 20 , 20 , 20
leg raises - 15 , 15 , 20
twisting crunches - 20 , 20 , 20
this is as close to being perfect for a body building routine as i feel i could make it i also do 30 to 40 minutes of medium intensity to hard cardio following each workout |
