coachmiller 
"Loose approx. 3-6 lbs. per week."
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CHEST/TRI/SHOULDER DAY:
BARBELL BENCH: 3X6
INCLINE D.B. PRESS: 3X10
CABLE FLYS: 3X20
D.B. SHOUDLER PRESS: 3X12
CLOSEGRIP INCLINE TRICEP PRESS: 3X15(ON SMITH MACHINE)
D.B. LATERALS: 3X12
PULLOVERS: 3X12
BACK/BI/TRAPS DAY:
BENT ROWS: 3X12
LAT PULLS: 3X15
D.B. PREACHER CURLS: 3X10
REVERSE FLYS: 3X15
ALTERNATING SIDES MACHINE SHRUGS: 3X20(SINGLE ARM)
ALT. D.B. HAMMER CURLS: 3X10
SEATED ROWS: 3X12
LEGS DAY:
SQUATS: 3X6
DEADLIFTS: 3X6
HANG CLEANS: 3X8
HAMCURLS: 3X12 >SUPERSET< LEGEXT: 3X15
CALF RAISERS: 3X15 >SUPERSET< SEATED CALF RAISERS: 3X15
SINGLE LEG MACHINE PRESS: 3X12 |
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