solidsnake123
Posts: 137
Joined: 1/16/2006
Status: offline
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I am 5'3" 133. I want to build better pecs and quads and put my bench from 180 to 250 and squat from 250 to 350 in 8 months.. will this workout do it?
Stretch, Jog 3 min, Do 1 warmup set on each exercise
Dumbbell Incline (need spotter, squeeze 1 sec at top of rep) 3x10 5,6,8 Wide Pushups Between Sets (feet raised) palms in on handles Dumbbell Flat Bench (need spotter, squeeze 1 sec at top of rep) 3x10 5,6,8 Wide Pushups Between Sets palms in on handles Narrowgrip Bench 3x10 Dips (add weight if needed) 3x10 Forearm Curls (only Monday) 3x10 Tues./Fri.
Legs
Stretch, Jog 3 min, Do 1 warmup set on each exercise 4x10 Squats (last set failure-need spotter) 4x10 (startweight,startweight,+5lbs,+5lbs)(next week startweight,+5lbs,+5lbs,+5lbs) alternate Hack Squats 3x10 move up 3rd set Leg Extensions 3x10 move up 3rd set Hamstring Curls 2x10, 2x6 Wed./Sat.
Back/Shoulders(Middle+Rear)/Biceps/Forearms
Stretch, Jog 3 min, Do 1 warmup set on each exercise 3x10 Shrugs 3x10 Side Raises 3x10 Side Raises (heavy) 3x20 sec Seated Rear Deltoid 3x10 Seated Rear Deltoid (heavy) 3x20 sec Bent-over Rows 3x10 Wide-grip Pullups (need spotter) 3x10 Spider Curls 3x10 Wrist curls 4x5 Mon./Wed./Friday
Decline Situps (add weight when needed) 2x25 Hanging Knee Raises (Obliques) 2x10 Seated Calves 3x10 (Heavy--lb.>45lbs.)
Cardio-Sun. Night, Tuesday Morning, Fri. Morning
7 60 sec sprints, 7 40 sec rests
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Workout Program- Gold or Gunk? - 
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