roquedeleon 
"Lose the fat and gain MUSCLES!"
|
Monday-Chest (10-12 reps, 3 sets):
Dumbbells Bench Press
Dumbbell Flye
Incline Dumbbell Press
Incline Dumbbell Flye
Decline Dumbbell Press
Decline Dumbbell Flye
Tuesday-Triceps (10-12 reps, 3 sets):
Triceps Dip
Triceps Pressdown
Seated Overhead Dumbbell Extension
Lying Triceps Extention
Bench Dips
Tricep Dumbell Kickback
Wednesday-Back (10-12 reps, 3sets):
Wide-Grip Pull-Down
Barbell Row
Seated Cable Row
Straight Arm Pulldown
Stiff-Legged Barbell Deadlift
Hyperextensions
Thursday-Bi ceps & Forearms (10-12 reps, 3 sets):
Barbell Curls
Preacher Curls
Concentration Curl
Hammer Curls
Overhead Curls with back against the Preacher Bench
Friday-Legs (10-12 reps, 3 sets):
Squats
Leg Press
Leg Extention
Lying Leg Curl
Standing Calf Raise
Leg Press Calf Raise
Seated Calf Raise
Saturday-Shoulders & Traps (10-12 reps, 3 sets):
Arnold Dumbbell Press
Wide-Grip Upright Row
Cable Internal Rotation
Dumbbell Lateral Raise
Bent-Over Low-Pulley Side Lateral
Barbell Shrugs
Barbell Behind the Back Shrugs
Dumbbell Shrugs
Sunday-Rest Day
I decided to break down my work outs into 1 particular body part a day, that way each muscle group can recover properly in a week’s time. |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
