Andy's training

ROUTINE



Monday-chest/abs

Flat bench-8,7,6
Incline bench-8,7,6
Decline bench-8,7,6
Crunches-2 sets failure
Leg lifts-2 sets failure
Twist-2 sets failure

Tuesday-Lats/back

Dead lift-7,6,5,4
DB row-8,7,6,5
Shrugs-10,9,8,7

Wednesday-shoulders/neck/abs

Military press-9,8,7
Neck left/right-15,12,10
Wieghted crunches-15,12,10
Side shoulder raises-10,9,8
Neck front/back-15,12,10
Wieghted leg raises-15,12,10

Thursday-Legs

Leg press-8,7,6
Lock deads-8,7,6
Calf raises-15,12,10
Front squat-7,6,5
Lounges-7,6,5


Friday-biceps/triceps-super setting

Barbell-9,8,7
Close grip bench-9,8,7
Hammers-10,9
Press downs-9,8
Preachers-8,7,6
Skull crushers-8,7,6
Alternating-8,7
Tricep extensions-8,7

Saturday and Sunday-cardio

Jog as long as I can.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Monday-Chest

Flat-7,6,5
Neck-7,6,5
Decline-7,6,5

Tuesday-Back/shoulders

rows-8,7,6
military-9,8,7
pull downs-10,9,8
side raises-10,8,7

Wednesday-Legs/traps

Deadlift-8,7,6,5
Shrugs-15,13,10,9
Leg press-9,8,7,6
Calf raises-15,13,10

Thursday-Biceps/triceps

Ez-curl-8,7,6
Closes-7,6,5
Preachers-8,7,6
Crushers-7,6,5
Alternatings DB's-to failure
Press downs-to failure

Friday-abs/cardio

Crunches- failure or 15,13,10 with wieghts
Leg lifts-
Twist-

Saturday and sunday-cardio

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Im going to rotate with these 2 routines

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

up to date stats...
 
wieght-155
hieght-5'8
bench-230
curl-105
front squat-140
crunch-50- 6 times
 
split...
 
monday-chest
tuesday-abs/traps
wednesday-biceps
thursday-triceps/shoulders
friday-abs
saturday-lats/traps
sunday-legs
 
cardio- tuesday,wednesday,saturday, and sunday. Building endurance up for soccer.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Routine ill be doing for 2-3 months...


monday-chest

flat bench- 8,5,3,2
neck bench-7,5
1/2 bench-(5-10)

tuesday-legs/back

deadlift- 8,5,3,2
rows-8,6,4,2
front squat-7,5
lat pulls-10,8

wednesday-abs/traps

crunches-,15,12.10
shrugs-,15,12,10
twist crunch-15,12
row shrugs-15,12

thursday-triceps/biceps

barbell-10,8,6
close grips-10,8,6
preachers-10,8
press downs-10,8

friday-shoulders

military-10,8,6
side raises-12,10

saturday-abs/traps

crunches,-,15,12,10,10
shrugs-,15,12,10,10


Endurance training for soccer- monday, thursday,friday,sunday

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Starting back up into bodybuilding again. New goal is to get cut at 170-175 right now im at 163.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Mass building routine
 
Monday-chest/shoulders
Flat bench-3 sets
Incline-3 sets
Side raises-3 sets
 
Tuesday-back
Deadlift-3 sets
Shrugs- 3 sets
Rows- 3 sets
1 arm rows- 2 sets
 
Wednesday-abs
Crunches- 2 sets failure
Weighted crunches- 3 sets
Side crunches- 2 sets
Weighted holds- 1 sets failure
 
Thursday-legs
Front squat- 3 sets
Lock deads- 3 sets
Lounges- 2 sets
 
Friday-biceps
Barbell curls-3 sets
Concentrations-2 sets
Alternating curls-2 sets
 

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Been getting off track like all time going to try and stick to it now.

Monday-bench/abs
Tuesday-deadlift/biceps
Wednesday-abs/cardio
Thursday-bench/shoulders
Friday-deadlift/abs
Saturday-free
Sunday-free

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter