chuck66
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Day 1 Chest, Triceps
1. Bench 3x6
2. Dumbbell 3x10
3. Decline 3x10
4. Dumbbell 3x10
5. Incline 3x10
6. Dumbbell 3x10
7. Dumbbell flies 3x10
8. Close Grip Bench 3x10
9. Behind the Head extension 3x10
10. One arm extensions 3x10
11. Skull crushers 3x10
Day 2 Back, Biceps, forearms
1. Dead lift 3x8
2. Bent over rows 3x10
3. Shrugs 4x10
4. Dumbbell Shrugs 4x10
5. Good mornings 3x10
6. front lat pull downs 3x10
7. Dumbbell rows 3x10
8. Seated rows 3x10
9. Upright rows 4x10
10. Curls 4x10
11. Dumbbell Curls 4x10
12. Forearm Curls 4x10
13. Reverse Curls 4x10
14. Preacher curls 3x10
Day 3 Legs, Shoulders
1. Squats 4x8
2. Leg Press 4x10
3. Power cleans 3x8
4. Dumbbell lunges 3x10
5. Calf raises 4x10
6. Leg extensions 4x10
7. Leg curls 4x10
8. Shoulder press 3x10
9. Behind the neck military press 3x10
10. One arm dumbbell front raises 3x10
11. Dumbell latteral raises 3x10
12. Side dumbbell raises 3x10
13. Dumbbell shoulder press 3x10
13. Arnold Press 3x10
Day 4- Rest
let me know what you think bout this workout routine and if you would change or add anything to it
1. Bench 3x6
2. Dumbbell 3x10
3. Decline 3x10
4. Dumbbell 3x10
5. Incline 3x10
6. Dumbbell 3x10
7. Dumbbell flies 3x10
8. Close Grip Bench 3x10
9. Behind the Head extension 3x10
10. One arm extensions 3x10
11. Skull crushers 3x10
Day 2 Back, Biceps, forearms
1. Dead lift 3x8
2. Bent over rows 3x10
3. Shrugs 4x10
4. Dumbbell Shrugs 4x10
5. Good mornings 3x10
6. front lat pull downs 3x10
7. Dumbbell rows 3x10
8. Seated rows 3x10
9. Upright rows 4x10
10. Curls 4x10
11. Dumbbell Curls 4x10
12. Forearm Curls 4x10
13. Reverse Curls 4x10
14. Preacher curls 3x10
Day 3 Legs, Shoulders
1. Squats 4x8
2. Leg Press 4x10
3. Power cleans 3x8
4. Dumbbell lunges 3x10
5. Calf raises 4x10
6. Leg extensions 4x10
7. Leg curls 4x10
8. Shoulder press 3x10
9. Behind the neck military press 3x10
10. One arm dumbbell front raises 3x10
11. Dumbell latteral raises 3x10
12. Side dumbbell raises 3x10
13. Dumbbell shoulder press 3x10
13. Arnold Press 3x10
Day 4- Rest
let me know what you think bout this workout routine and if you would change or add anything to it