vin109 
"Pack on muscle, shed off fat"
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I work a 5-day split with 2 rest days per week. Below are the main exercises I do but will change things up every now and then. Just recently started working in cardio 3 times per week after workouts.
Monday - Chest (5 exercises, 4 sets @ 6-10 reps)
Flat BB, Incline BB, Flat/Incline DB, Incline Flies, Cable Crossovers
Tuesday - Legs (5 exercises, 4 sets @ 6-10 reps)
Squats, Hamstring Curls, Leg Press, Sled Curls, Leg Extension
Wednesday - Biceps/Abs (3-4 exercises, 3-4 sets @ 8-12 reps)
EZ Bar Curls, Preacher Curls, Incline DB Hammer Curls, Cable Curls or Concentration Curls
Thursday - Shoulders/Triceps (4 exercises/ea, 4 sets @ 6-10)
DB Press, Hammer Strength Press, Rear Delt Raises, Lateral Raises, Upright Rows or Front Raises
Close Grip Bench Press, Skull Crushers, Rope, Dips,
Friday - Rest
Saturday - Back/Abs (5 exercises, 4 sets @ 6-10 reps)
Deadlifts, Wide Grip Pull-Ups, B/O BB Rows, Hammer Grip Pull-Downs, Close Grip Pull-Ups, Cable Rows
Sunday - Rest |
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