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Newbie Trainer
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Monday - Chest/Biceps

Incline Bench Press: 1x20 (warm-up/pre-exhaust), 3x8

Incline DB Press: 3x8

Dips: 3x8

Flat DB Bench: 3x8

EZ Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4

Seated Incline DB Curls: 2x8

Alternate DB Curls: 2x10

Tuesday - Quads/Hams/Calves abs

Barbell Squats: 1x8, 3x6

Lunges each leg: 4x8

Hamstring Curl: 3x10

Standing Calve Raises: 3x12

Tri-set routine

1. Hanging Leg raise 3 sets X 15-25 reps no rest, go directly to:

2. Hanging Knee Up 3 sets X 15-25 reps no rest, go directly to:

3. Weighted supine crunch 3 sets X 15-25 reps rest 60 seconds, repeat for a total of three tri-sets

Wednesday - Rest

Thursday - Delts/Triceps

Push Presses: 5x5

Strict Military Press: 3x8

Seated DB Press: 3x6

DB Lat Raise

Front Raise Supersets: 2x10/10

Skullcrushers: 1x12, 3x8

Rope Pressdowns: 3x8

Straight Bar Pulldowns: 2x12

Friday - Back/Traps

Wide arm Pullups: MAX x 3

Deadlifts: 1x12, 4x6

Bent over Rows: 4x8

Low Cable Row: 3x8

DB Shrugs: 1x12, 1x10, 3x8
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