ptpiejr 
"BULK"
|
Workout for P.T.:
Divided into Upper/Lower body workout To be done:
MON: Upper body
TUES: Lower body
WED: Upper body
THURS: Lower body
FRI: Upper Body
SAT: Rest/Full body workout—depending.
SUN: Rest
Upper Body:
Chest:
Flat Bench Press:
--5x5@260lbs
--2x8@225lbs
--2x 8@185lbs
--1 to failure@135lbs
Incline Smith Machine Press:
--5x5@205lbs
--2x8@185lbs
Decl ine Smith Machine Press:
--5x5@270lbs
--2x10@225
Cable Cross Overs
--1x20@90lbs (each side)
_________________________________ _______ _________________________
Arms:
-Bicep s:
Preacher Curl:
--5x10@110lbs
--2x failure@60lbs--proceed to partials
Negative Preacher Curl:
--3x3@200lbs
Hammer Curl
--4x8@45lbs
Reverse Grip EZ Bar Curl
--4x8@85lbs
_____________________ ___________________ _________________________
Triceps:
Cab le Pulldowns:
--4x10@125lbs
Cable Pulldowns: (reverse Grip):
--4x10@100lbs
Skull Crushers: 3x10@90lbs
Shoulders:
Dumbell lifts(forward, middle, and back):
--4x10@35lbs
Shoulder raises(machine):
--3x10@110lbs
_______ _________________________________ _________________
Traps:
Strait bar shrugs:
--4x8@135lbs
Dumbell Shrugs:
--4x8@70lbs
__________________ ______________________ _________________
Back:
Lat Pulldowns:
--4x10@225lbs
Cable Rows:
--4x10@190lbs
T-Bar Row
--5x10@180
Strait Bar Row
--5x10@155lbs
___________________ _____________________ _________________
MIDSECTION:
Situps /Crunches/weighted situps—reps and sets vary
________________________________ ________ ____________________
Lower Body:
QUADS:
Squats:
3x10@370lbs
Quad extentions:
3x10@190lbs
Leg Press:
3x10@450lbs
HAMSTRINGS:
Ha mstring curls
3x10@200lbs
CALVES
Calf Raises
5x10@185lbs |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
