Nolanaf67
Member
- Awards
- 0
Day 1 Chest:
-3x Flat Dumbbell Bench 15-12-10
3 sets of sit-ups (half crunch 25, full crunch 25, left side crunch 25, right side crunch 25) 100 total = 1 set
-3x Incline Dumbbell Bench 15-12-10
2 sets of sit-ups
-3x Decline Dumbbell Bench 15-12-10
Forearm curls
-3x Chest Press 15-12-10
Oblique side raises
-3x One Arm Machine Flys 15-12-10
-3x Low Cable Flys 15-12-10
-3x High Cable Flys 15-12-10
-3x High Cable Crosses 15-12-10
3 sets of dips at 15-12-10
Day 2 Biceps:
-3x Standing Dumbbell Bicep Curls 15-12-10
3 sets of crunches
-3x Standing Dumbbell Bicep Cross Curls 15-12-10
2 sets of crunches
-3x Seated Dumbbell Hammer Curls 15-12-10
3 sets of forearm curls
-3x Seated Incline Dumbbell Bicep Curls 15-12-10
3 sets of standing oblique side raises
-3x Standing Bicep Curls with the easy curl bar 15-12-10
-3x Standing Reverse Bicep Curls with the easy curl bar 15-12-10
-3x Dumbbell Preacher Curls 15-12-10
-3x Standing Cable Hammer Curls with the rope 15-12-10
-2x 21’s on the cable machine
3 sets of dips
Day 3 Shoulders:
-3x Standing One Arm Dumbbell Shoulder Press 15-12-10
3 sets of crunches
-3x Seated Arnold Press 15-12-10
2 sets of crunches
-3x Seated/Standing Front Shoulder Press 16-12-10
3 sets of forearm curls
-3x Seated Rear Military Press 15-12-10
3 sets of standing oblique side raises
-3x Standing Cable Vertical Raises 15-12-10
-3x Standing Straight Arm Cable Pull Downs 15-12-10
-3x Standing Cable Rear Pulls with the rope 15-12-10
-3x Dumbbell Shrugs 15-12-10
-3x Incline Dumbbell Side Lateral Raises 15-12-10
-2x Standing Alternating Dumbbell Front and Side Raises (Failure)
3 sets of dips
Day 4 Tris:
-3x Bent Over Dumbbell Tricep Extensions 15-12-10
3 sets of crunches
-3x Standing Dumbbell Rear Tricep Extensions 15-12-10
2 sets of crunches
-3x Double Hand Dumbbell Overhead Extensions 15-12-10
3 sets of forearm curls
-3x Seated Dumbbell Front Tricep Extensions 15-12-10
3 sets of standing oblique side raises
-3x Seated Dumbbell Press 15-12-10
-3x Skull Crushers 15-12-10
-3x Standing Reverse Cable Tricep Extensions 15-12-10
-3x Standing V-Bar Cable Push Downs 15-12-10
-3x Standing Single Arm Pull Backs 15-12-10
-3x One Arm Reverse Cable Tricep Extensions 15-12-10
-3x One Arm Regular Cable Tricep Extensions 15-12-10
-3x Vertical Cable Push Downs with the rope 15-12-10
-3x Leaning Over Head Cable Tricep Extensions with the rope 15-12-10
3 sets of dips
Day 5 Back:
-3x Iso Lateral Front Lat Pull Down Machine 15-12-10
3 sets of crunches
-3x Iso Lateral High Row Machine 15-12-10
2 sets of crunches
-3x Bent over V-Bar Upright Rows 15-12-10
3 sets of forearm curls
-3x Cable Lat Pull Down 15-12-10
3 sets of standing oblique side raises
-3x Cable Rear Lat Pull Down 15-12-10
-3x Cable V-Bar Pull Down 15-12-10
-3x Seated V-Bar Rows 15-12-10
-3x Seated Wide Bar Rows 15-12-10
3 sets of plate front raises
-3x Weighted Back Extensions 15-12-10
-3x Seated Bent over Dumbbell Lateral Raises 15-12-10
-3x Dumbbell Pullovers 15-12-10
3 sets of Wide Grip Pull-ups
-3x Flat Dumbbell Bench 15-12-10
3 sets of sit-ups (half crunch 25, full crunch 25, left side crunch 25, right side crunch 25) 100 total = 1 set
-3x Incline Dumbbell Bench 15-12-10
2 sets of sit-ups
-3x Decline Dumbbell Bench 15-12-10
Forearm curls
-3x Chest Press 15-12-10
Oblique side raises
-3x One Arm Machine Flys 15-12-10
-3x Low Cable Flys 15-12-10
-3x High Cable Flys 15-12-10
-3x High Cable Crosses 15-12-10
3 sets of dips at 15-12-10
Day 2 Biceps:
-3x Standing Dumbbell Bicep Curls 15-12-10
3 sets of crunches
-3x Standing Dumbbell Bicep Cross Curls 15-12-10
2 sets of crunches
-3x Seated Dumbbell Hammer Curls 15-12-10
3 sets of forearm curls
-3x Seated Incline Dumbbell Bicep Curls 15-12-10
3 sets of standing oblique side raises
-3x Standing Bicep Curls with the easy curl bar 15-12-10
-3x Standing Reverse Bicep Curls with the easy curl bar 15-12-10
-3x Dumbbell Preacher Curls 15-12-10
-3x Standing Cable Hammer Curls with the rope 15-12-10
-2x 21’s on the cable machine
3 sets of dips
Day 3 Shoulders:
-3x Standing One Arm Dumbbell Shoulder Press 15-12-10
3 sets of crunches
-3x Seated Arnold Press 15-12-10
2 sets of crunches
-3x Seated/Standing Front Shoulder Press 16-12-10
3 sets of forearm curls
-3x Seated Rear Military Press 15-12-10
3 sets of standing oblique side raises
-3x Standing Cable Vertical Raises 15-12-10
-3x Standing Straight Arm Cable Pull Downs 15-12-10
-3x Standing Cable Rear Pulls with the rope 15-12-10
-3x Dumbbell Shrugs 15-12-10
-3x Incline Dumbbell Side Lateral Raises 15-12-10
-2x Standing Alternating Dumbbell Front and Side Raises (Failure)
3 sets of dips
Day 4 Tris:
-3x Bent Over Dumbbell Tricep Extensions 15-12-10
3 sets of crunches
-3x Standing Dumbbell Rear Tricep Extensions 15-12-10
2 sets of crunches
-3x Double Hand Dumbbell Overhead Extensions 15-12-10
3 sets of forearm curls
-3x Seated Dumbbell Front Tricep Extensions 15-12-10
3 sets of standing oblique side raises
-3x Seated Dumbbell Press 15-12-10
-3x Skull Crushers 15-12-10
-3x Standing Reverse Cable Tricep Extensions 15-12-10
-3x Standing V-Bar Cable Push Downs 15-12-10
-3x Standing Single Arm Pull Backs 15-12-10
-3x One Arm Reverse Cable Tricep Extensions 15-12-10
-3x One Arm Regular Cable Tricep Extensions 15-12-10
-3x Vertical Cable Push Downs with the rope 15-12-10
-3x Leaning Over Head Cable Tricep Extensions with the rope 15-12-10
3 sets of dips
Day 5 Back:
-3x Iso Lateral Front Lat Pull Down Machine 15-12-10
3 sets of crunches
-3x Iso Lateral High Row Machine 15-12-10
2 sets of crunches
-3x Bent over V-Bar Upright Rows 15-12-10
3 sets of forearm curls
-3x Cable Lat Pull Down 15-12-10
3 sets of standing oblique side raises
-3x Cable Rear Lat Pull Down 15-12-10
-3x Cable V-Bar Pull Down 15-12-10
-3x Seated V-Bar Rows 15-12-10
-3x Seated Wide Bar Rows 15-12-10
3 sets of plate front raises
-3x Weighted Back Extensions 15-12-10
-3x Seated Bent over Dumbbell Lateral Raises 15-12-10
-3x Dumbbell Pullovers 15-12-10
3 sets of Wide Grip Pull-ups