w100hcr 
"I want to get down to 15% bodyfat."
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Monday: Chest/Back
Chest - 3 sets of 10 reps
Decline Bench Press (chest)
Incline Bench Press (chest)
Flat Bench Press (chest)
Cable Cross Over (chest)
Dumbbell Flyes (chest)
Back - 3 sets of 10 reps
Stiff Leg Dumbbell Deadlift (lower back)
Hyperextensions (lower back)
Bent Over Dumbbell Row (middle back)
T-Bar Row (middle back)
Lat Pulldown (lats)
Pullup (lats)
Tuesday: Delts/Abs
Delts - 3 sets of 12 reps
Arnold Press (delts)
Dumbbell Press (delts)
Dumbbell Lateral Raises (delts)
Dumbbell Rear Delt Row (delts)
Abs - 3 sets of 30 reps
Plate Twists (abs)
Hanging Knee Raises (abs)
Wednesday: Biceps/Triceps
Biceps - 3 sets of 10 reps
Hammer Curls (bi's)
Dumbbell Incline Curls (bi's)
One Arm Preacher Curls (bi's)
Triceps - 3 sets of 10 reps
Kick Backs (tri's)
Weighted Bench Dips (tri's)
Pushups - close tricep position (tri's)
Thursday: Quads/Abs
Quads - 3 sets of 10 reps
Barbell Squat (quads)
Walking Lunges (quads)
Leg Press (quads)
Abs - 3 sets of 30 reps
Ab Roller (abs)
Decline Crunch (abs)
Crunches (abs)
Friday: Hams/Calves
Hams - 3 sets of 12 reps
Roman Deadlifts (hams)
Seated Leg Curls (hams)
Lying Leg Curls (hams)
Calves - 3 sets of 15 reps
Standing Calf Raise (calves)
Donkey Calf Raises (calves)
Smith Machine Reverse Calf Raises (calves)
Saturday: Cardio
Sunday: Cardio/Abs |
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