B
biftek
Guest
Mon - Chest, Triceps, Delts
Incline Barbell Press - 3 sets - 10, 8, 6 reps
Flat Flye - 1 set - 8 reps
Shoulder press - 2 sets - 8, 6 reps
Side raises - 1 set - 8 reps
Pressdowns - 2 sets - 8, 6 reps
Wed - Legs
Squats - 3 sets - 10, 8, 6 reps
Leg ext. - 1 set - 8 reps
Leg curls- 3 sets - 10, 8, 6 reps
Standing calf raises - 1 set - 8 reps
Seated calf raises - 3 sets - 10, 8, 6 reps
Fri - Back, Biceps
Hyperextentions - 3 sets - 10, 8, 6 reps
Barbell row - 3 sets - 10, 8, 6 reps
Pulldowns or Narrow Chins - 1 set - 8 reps
Barbell curls
Superseted with incline hammer curls - 2 sets - 8, 6 reps
Barbell shrugs - 2 sets - 8, 6 reps
Incline Barbell Press - 3 sets - 10, 8, 6 reps
Flat Flye - 1 set - 8 reps
Shoulder press - 2 sets - 8, 6 reps
Side raises - 1 set - 8 reps
Pressdowns - 2 sets - 8, 6 reps
Wed - Legs
Squats - 3 sets - 10, 8, 6 reps
Leg ext. - 1 set - 8 reps
Leg curls- 3 sets - 10, 8, 6 reps
Standing calf raises - 1 set - 8 reps
Seated calf raises - 3 sets - 10, 8, 6 reps
Fri - Back, Biceps
Hyperextentions - 3 sets - 10, 8, 6 reps
Barbell row - 3 sets - 10, 8, 6 reps
Pulldowns or Narrow Chins - 1 set - 8 reps
Barbell curls
Superseted with incline hammer curls - 2 sets - 8, 6 reps
Barbell shrugs - 2 sets - 8, 6 reps