xxscp316xx 
"achieve 9% body fat by jan 07"
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Monday
Biceps&Triceps
3X10 barbell curls
3X10 alternate dumbell curls
3X10 cable preacher curls
3X10 alternate crossbody hammer curls
3X10 ez bar skull crushers
3X12 underhand grip pushdowns
3X12 lying single arm extensions
Wedsday
Back&Deltoids
4X12,11,10,8 machine lat pulldown
3X10 smith barbell roes
3X10 cable roes
superset with
3X10 behind head lat pulldowns
3X10 dumbell pullovers
3X10 smith barbell military
3X12 single arm cable lateral raises
3X10 seated front lateral raises
4X12 rear delt cable crossovers
Friday
Same as monday
Saturday or sunday
Legs and calves
4X30,20,15,10 quad extensions
4X12,12,10,8 leggpress
3X40feet dumbell lunges
3X12 smith stiff legged deadlifts
3X12 single leg ham curls
4X15 leg press calf raises
3X12 seated calf raise
Note i do not train chest because it is overly huge from prior bench pressing, i just do lots of pushups to keep it up |
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