tomp_b 
"Get back that six pack from 2001"
|
Since 1997 my workout consisted of the following:
Mon,Thur - Chest: 3 - 4 exercises 3 sets of 10 - 12 reps
Tri: " " "
Tue,Fri - Back: " " "
Bi: " " "
Wed,Sat - Legs: Squats, Leg press, leg ex./curl calves
Shoulders: 3 - 4 exercises 3 sets of 10 - 12 reps
I believe my body is so use to the routine that I am switching up completely and goes as such.
Mon,Thurs
Chest:
Bench press 5 x 6-10
Flat bench flys 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.
Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15
Tues, Fri
Legs:
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15
Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12
Fri
Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
Abs:
In between exercises Mon, Wed, Thur, Sat
Wed,Sat
Biceps:
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10
Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10
Tues
Shoulders:
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12 |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
