michaelmurray 
"develope better diet habbits"
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monday: legs
squats 135lbs x 15 reps
225lbs x 12 reps
315lbs x 10 reps
365lbs x 6 reps
stiff leg deadlifts 135lbs x 12 reps
185lbs x 10 reps
225lbs x 10 reps
leg press 360lbs x 15 reps
450lbs x 12 reps
540lbs x 10 reps
650lbs x 10 reps
leg extensions superset from the heviest down to the lightest.
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leg curls superset from heviest down to lightest
tuesday: chest
flat bench press 135lbs x 20 reps
225lbs x 15 reps
315lbs x 8-10 reps
365lbs x 3-4 reps
405lbs x 1 rep
incline bench press 135lbs x 15 reps
185lbs x 12 reps
225lbs x 10 reps
275lbs x 8 reps
decline bench press 135lbs x 15 reps
225lbs x 12 reps
275lbs x 10 reps
315lbs x 6-8 reps
pec deck machine supeset heviest to lightest.
wednesday: back
bent over barbell rows 135lbs x 15 reps
185lbs x 12 reps
225lbs x 10 reps
275lbs x 6-8 reps
one arm dumbell rows 70lbs x 12 reps each arm
80lbs x 10 reps each arm
100lbs x 10 reps each arm
lat pull downs 120lbs x 20 reps
140lbs x 15 reps
160lbs x 10 reps
180lbs x 10 reps
220lbs x 8-10 reps
cable rows 150lbs x 15 reps
180lbs x 12 reps
220lbs x 10 reps
250lbs x 8-10 reps
thursday: shoulders
behind the neck military press 135lbs x 15 reps
155lbs x 12 reps
185lbs x 10 reps
205lbs x 6 reps
shrugs 135lbs x 20 reps
225lbs x 15 reps
275lbs x 10 reps
315lbs x 10 reps
arnold dumbell press 50lbs x 15 reps
70lbs x 10 reps
80lbs x 10 reps
side dumbell latterals 20lbs x 20 reps
25lbs x 12 reps
35lbs x 10 reps
45lbs x 8-10 reps
front dumbell raises 25lbs x 20 reps
35lbs x 15 reps
45lbs x 12 reps
rear delt machine superset heaviest to lightest.
friday: arms
skull crushers 95lbs x 15 reps
115lbs x 12 reps
135lbs x 10 reps
155lbs x 8-10 reps
straight bar curls 95lbs x 15 reps
115lbs x 10 reps
135lbs x 8-10 reps
155lbs x 4-6 reps
close grip bench press 135lbs x 15 reps
185lbs x 10 reps
225lbs x 10 reps
dumbell curls 45lbs x 15 reps
55lbs x 10 reps
60lbs x 8-10 reps
hammer curls 35lbs x 15 reps
45lbs x 10 reps
50lbs x 10 reps
triceps push downs heaviest to lightest.
preacher machine curls heaviest to lightest superset.
I try to incorparate abs and calf into the workout every couple of days. |
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