mr.stinson 
"I am going to be over 200 lbs. by the end of the school year."
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monday:quads,hamstrings,glutes,calves,ab s
tuesday:chest,triceps,shoulders
wens day:rest
thursday:quads,hamstrings,glut es,calves, abs
friday:back,traps,biceps,forarms,ca lves, abs
saturday:quads,hamstrings,glutes,ca lves, abs
sunday:rest
monday:lowerbody day
tuesday:front upperbody day
wensday:rest
thursday:lowerbody day
friday:back upperbody day
saturday:lowerbody day
sunday:rest
quads and hamstrings and glutes:
squats 4X10
front squats 4X10
hack squats 4X10
leg extensions 5X10
leg curls 5X10
calves:
calve raises 5X15
biceps:
barbell curls 3X8
concentration curls 3X10
dumbell curls 3X8
preacher curls 3X8
triceps:
standing tricep extensions 3X10
bench dips 4X10
close-grip bench 2X10
shoulders and traps:
front dumbell raises 3X8
lateral raises 3X8
rear laterals raises 3X8
military press 3X8
up-right rows 2X10
barbell shrugs 4x15
dumbell shrugs 4X10
forarms:
wrist curls 5X15
behind the back wrist curls 5X15
chest:
incline barbell press 4X10
barbell bench press 4X10
decline barbell press 4X10
*incline dumbell press 4X10
*bench dumbell press 4X10
*decline dumbell press 4X10
dumbell flyes 3X8
upper and lower back:
T-bar rows 4X10
barbell rows 3X10
chin ups 4Xtil stop
dumbell rows 3X10
abdominals:
toe touches 3X50
crunches 3X30
decline crunches 3X20
knee raises 4X20
leg raises 4X10 |
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