WheyFreak
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Total Posts
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181
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Status: offline
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RE: New Routine + Diet Please
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Sunday, October 28, 2007 6:13 PM
( #2 )
Five Day SAMPLE workout. Monday- Chest Pushups 2xFail Flat Bench Press 4x6, 6, 10, 12 Incline Bench Press 3x6, 10, 12 OR Decline Bench Press 3x6, 10, 12 (Rest Pause on Last Set Every Other WO) Dumbbell Bench Press 3x8, 10, 6 Tuesday- Back, Abs Deadlifts 4x6, 8, 10, 12 Bent-Over Barbell Row 3x8, 10, 12 OR Seated Cable Rows 3x8, 10, 12 Barbell Shrugs 3x10, 12, 12 (Behind the Back, Front, Dumbbell, or Machine Shrug) Weighted Crunches 3x20-30 OR Cross-Over Crunches 3x30-40 Wednesday- Off Thursday- Triceps, Biceps Barbell Curls 3x8, 10, 12 (Drop Set on Last Set Every 2 WOs) Hammer Curls 3x10, 12, 12 Concentration Curls 2x10, 12 OR Preacher Curls 2x 10, 12 (1 ½’s Every 3 WOs) Reverse Barbell Curl 2x8, 12 OR Behind the Back Wrist Curls 2x8, 12 Triceps Extensions 3x8, 10, 12 Weighted Bench Dips 2xFail OR Cable Pushdowns 2x8, 12 (For Weighted Bench Dips use Slow-Motion Reps Every WO) Friday- Quads, Abs Squat- 3x6, 10, 12 Leg Extensions 3x8, 10, 12 Leg Raises 2x20-30 OR Hanging Leg or Knee Raises 2x10-20) Weighted Crunches 3x20-30 Saturday- Shoulder, Calves, Hamstrings Overhead Barbell Press 3x6, 8, 12 OR Shoulder Presses 3x8, 10, 12 Dumbbell Lateral Raises 3x8, 10, 12 OR Upright Rows Or Bent-Over Lateral Raises 3x8, 10, 12 Standing Calf Raises 2x10, 12 Squats 3x6, 8, 12 OR Hack Squat 3x6, 8, 12 Sunday-Off I forgot to tell you...you should switch around the friday and thursday workouts so you don't work your quads two day in a row
<message edited by WheyFreak on Sunday, October 28, 2007 6:18 PM>
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