daismith906

Here goes.... all reps are down 2seconds up, pause, 2seconds down!

Mon Back & Biceps
Weighted Wide Grip Pullups or Lat Pulldowns 4sets of 8-10
Seated Rows 3sets of 8-10
One Armed Dumbell Rows 3sets of 8-10
Barbell Curls 3sets of 8-10
Alt Dumbbell Curls 3sets of 8-10
21's 1set

Tues Chest
Bench Press 4sets of 8-10
Incline DB Press 3sets of 8-10
Pec Flyes 3sets of 8-10
Dips 1sets of Max
Press Ups 1sets of Max

Wed CV 30minutes

Thurs Legs
Squats 4sets of 8-10
Stiff Leg Deadlifts 3sets of 8-10
Leg Press 3sets of 8-10
Leg Ext 3sets of 8-10
Single Leg Calf Raises 3sets of 12

Fri Shoulders & Triceps
Seated Dumbbell Press 3sets of 8-10
Upright Row 3sets of 8-10
Shrugs 4sets of 8-10
Rear Delt Flyes 3sets of 8-10
Skull Crushers 3sets of 8-10
Tricep Pushdowns 3sets of 8-10

Sat & Sun Day Off