| Monday: Flat Bench, Incline Dumbells, Dips, Skullcrushers, Pushdowns
Wednesday: Deadlifts, Pullups/Pulldowns, Bent over rows, Rear Delt Raises, Shrugs, Barbell Curls, Hammer Curls
Friday: Squats, SLDL, Lunges, Calf Raises, Military Press, Side Lat Raises, Upright Rows
Forget losing BF and start this straight away, no more than 3 work sets per exercise, about 8 reps with good form.
Big mistake most beginners make - DON'T OVERTRAIN YOUR ARMS!!!!!!!!
Keep well away from the preacher curl machine!!!! lol. |