rosignolkid 
"Training for the 2008 NPC western reigon all natural muscle."
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All workouts should be started with 5 minutes of roman chair situps to warmup.
Sunday/Wednesday
Biceps
- Standing DB curls 6 x10/10/8/8/8/6
-Seated DB curls 6 x10/10/8/8/8/6
-Concentration curls 6x 10/10/10/8/8/8
-DB Hammer curls (over bench) 6 x10/10/10/8/8/8
Triceps
-Bench Dips 6 x20/20/20/20/20/20
-Pushdowns 6 x10/10/10/10/8/8
-Skullcrushers 6 x10/10/10/8/8/8
Abs
-Hanging knee raises 4 x25/25/25/25
-Crunches 4 x50/50/50/50
-Incline Knee raises 4 x25/25/25/25
Calves
-Standing calf raises 8 x10/10/10/10/10/10/10/10
-Seated calf raises 8 x15/15/15/15/15/15/15/15
Monday/T hursday
Legs
-Hack squats 6 x10/10/10/10/10/10
-Leg press 6 x12/12/10/10/8/8
-Leg extensions 6 x15/15/15/12/12/12
-Leg curls 6 x12/12/10/10/10/10
Chest
-Flat bench flyes 5 x10/10/10/8/8
-Incline bench press 6 x10/10/8/8/8/6
-Cable crossovers 6 x12/12/12/10/10/10
-Decline Pushups 5 x20/20/20/15/15
-Laying cable crossovers 5 x10/10/10/10/8
Abs
-Hanging knee raises 4 x25/25/25/25
-Crunches 4 x50/50/50/50
-Incline Knee raises 4 x25/25/25/25
Forearms
-Wrist BB curls - 4 x10/10/10/10
-Reverse BB wrist curls - 4 x8/8/8/8
Tuesday/Friday
Back
-One-arm dumbell rows 5 x10/10/8/8/6/6
-Widegrip chins (to front) 6 xfailure
-Seated pulley rows 6 x10/10/10/10/10/10
-Bentover BB rows 5 x10/10/10/8/8
-Close grip pulldowns 6 x10/10/10/10/10/10
Abs
-Hanging knee raises 4 x25/25/25/25
-Crunches 4 x50/50/50/50
-Incline Knee raises 4 x25/25/25/25
Forearms
-Wrist BB curls - 4 x10/10/10/10
-Reverse BB wrist curls - 4 x8/8/8/8
Calves
-Standing calf raises 8 x10/10/10/10/10/10/10/10
-Seated calf extensions 8 x15/15/15/15/15/15/15/15 |
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