This is what I use.
It comes from Dave Drapers website and I like it alot.
MONDAY
CHEST & SHOULDERS & BACK
Seated Front Press (3-5x12, 10, 8, 8, 6)
tri-setted with
Wide Grip Pulldowns (3-5x12, 10, 8, 8, 8)
and
Standing Bentover Lateral Raises (3-5x6-8)
Dumbbell Press (4-5x12, 10, 8, 8, 6)
tri-setted with
Dumbbell Pullovers (4-5x12, 10, 8, 8, 6)
and
Seated Lat Row (4-5x12, 10, 8, 8, 6)
TUESDAY
LEGS
Leg Extensions (3-5x10-12)
tri-setted with
Leg Curls (3-5x8-12)
and
Calf Raises (3-5x15-20)
Squats (5-7x15, 15, 12, 10, 8, 6, 6)
Deadlifts (5x10, 8, 6, 6, 6)
WEDNESDAY
ARMS
Rubber tubing rotator cuff work,
5 sets x 20-25 adductor, 5x abductor
Wrist Curls (3-5x20, 15, 15, 15, 15)
tri-setted with
Thumbs Up curl (3-5x10, 8, 8, 8, 6)
and
Pulley Pushdowns (3-5x12-15)
Bent Bar Curls (3-5x6-8)
supersetted with
Dips (3-5x12-15)
Dumbbell Alternate Curls (3-5x6-8)
supersetted with
Overhead or Lying Triceps Extensions (3-5x12, 10, 8, 8, 8)
THURSDAY
OFF
FRIDAY
UPPER BODY
Seated Front Press (4x12, 10, 8, 6)
supersetted with
Pulldowns (4x12, 10, 8, 6)
Dumbbell Inclines (4x12, 10, 8, 6)
supersetted with
Pullovers (4x12, 10, 8, 6)
Dumbbell Rows (4x8)
Dumbbell Alternate Curls (4x12, 10, 8, 6)
tri-setted with
Dips (4xMax)
and
Pulley Pushdowns (4x12)
SATURDAY
LEGS
Same as earlier leg day
Light Deadlifts (5x8)
supersetted with
Rope Tucks (5x25)
Ideal conditions are for an Ideal World |
