THE ROUTINE(FOR NOW)

MONDAYS: CHEST,SHOULDERS,TRI'S

1)INCLIINE DUMBELL PRESS: 4,8,12,16-
starting with the heaviest weight possible
you can barely get 4x's you should be struggling on rep 4.
drop the weight to reach failure by your last 2 reps of each set!

2)FLAT-BENCH SMITH MACHINE PRESS: 4,8,12,16
repeat as stated above

3)CALBLE CROSS-OVERS-OR-DUMBELL FLYES: 10,10,12

CHOOSE ONE OR THE OTHER

4)SEATED DUMBELL SHOULDER PRESS/DUMBELL LATERAL RAISES/FRONT RAISES *SUPERSET*:12,12,12

5)PEC DECK REVERSE FLYES: 15,15,15

6)OVERHEAD DUMBELL TRICEP EXTENSIONS: 12,12,12

7)SKULL CRUSHERS:12,12,12

8)CLOSE GRIP BENCH PRESS: 12,12,12


TUESDAYS: BACK & BICEPS

1)PULL-UPS:3 SETS TO FAILURE
USE BODYWEIGHT ONLY!

2)PULL-DOWNS:12,12,12

3)T-BAR ROW: 10,10,12
use a barbell: place it on the floor,butting one end against the wall(would be wise to put a heave dumbell on that end) add weight to the other end get a v-bar and pull to your waist using your back

4)SEATED ROWS:12,12,12,12

5)GOOD MORNINGS: 12,12,12

6)BICEP DUMBBELL CURLS: 8,8,10,12

7)MACHINE PREACHER CURLS:8,8,10

8)BICEPS 21'S: 2 sets
set 1:7 halfway, 7 full range 7 top range motion
set 2: repeat


WED: DAY OFF


THURSDAY: CHEST,SHOULDERS, TRI'S

1)FLAT BENCH DUMBELL PRESS:4,8,12,16
same as mon

2)SMITH MACHINE INCLINE PRESS:4,8,12,16
SAME AS MON

3)CABLE FLYES/DUMBBELL FLYES
WHICHEVER ONE YOU DIDNT DO MON.

4)BENT OVER LATERIAL RAISES:12,12,12

5)CABLE FRONT DELT RAISES: 12,12,12

6)MACHINE LATERAL RAISES: 12,12,12

7)DIPS: 15,12,12

8)tricep rope overhead extensions
tricep rope pushdowns 3 sets of 15
*superset*
go straight into the other(no rest!)


FRIDAY: LEGS & BICEPS

1) LEG PRESS: 8,10,10,12

2) HACK SQUAT: 8,10,12

3)LEG EXTENSIONS & LEG CURLS: 15,15,15 *superset*

4)CALVE RAISES/SEATED CALF RAISES: 25,25,25,25

5)E-Z BAR CURLS: 10,10,12

6) ONE ARM DUMBELL PREACHER CURLS:8,8,10(each arm

7)CABLE HAMMER CURLS:10,10,10


I DO WEIGHTED DECLINE CRUNCHES+CAPTAINS CHAIR LEG RAISES+5 sets of 30 sit ups(vary each crunch exersice on the 5 sets)

I do sit ups 3x's a week!