glaze1353
Member
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Supplements:
WPI
Multivitamin
Creatine
IGF2
RPM
Weight Gainer
Monday - Quads
Squats - 6,6,6,6
Leg Press - 10, 8, 6
Leg Extension - 12,12,12,12
Tuesday - Shoulders & Traps
Behind-the-neck military presses - 12, 10, 8, 6
Seated dumbbell presses - 8, 8, 8
Side dumbbell laterals - 3 supersets of 10 to 12 Reps
Superset with - Front dumbbell raises
Incline Rear delt dumbbell raise - 8, 8, 8
DB Shrugs - 10, 10
Upright Rows - 10, 10
Make your first set your heaviest, then decrease the poundage on the 2nd set. You should fail in the rep range listed.
Wednesday - Back & Biceps
Chin ups or Pull downs - 12, 12
T - Bar rows - 10, 8, 6, 6
Dead lifts - 12, 12, 12
Seated rows - 10, 8, 6, 6
EZ - bar curls - 8, 8, 8 with same weight (bring the weight up quickly and then lower slowly)
Before Bed
Crunches - 25, 25, 20, 15
Reverse Crunches - 25, 20, 15, 10
Leg Raises - 15, 12, 10, 8
Thursday - 20 Rep Squat
Squat - 20
DB Pullovers - 20
Friday - Chest and Triceps
Incline Dumbbell Bench Press - 8, 8, 8
Flat Dumbbell Bench Press - 5, 5, 5, 5, 5
Flat Dumbbell Fly - 8, 8, 8
Decline Machine Bench Press - 8, 8, 8
Cable Pushdown - 10, 10, 10
Weighted Dips - 10, 8
Dips - 1 x Failure
Saturday - Calves, Hams
Seated Calf Machine - 12,10,8
Donkey Calf Raises - 12,10,10
Standing Calf Raises - 12,10,10,8
Seated Leg Curls - 12,10,8
Lying Leg Curls - 10, 8, 8
Before Bed
Crunches - 25, 25, 20, 15
Reverse Crunches - 25, 20, 15, 10
Leg Raises - 15, 12, 10, 8
Sunday - Rest
WPI
Multivitamin
Creatine
IGF2
RPM
Weight Gainer
Monday - Quads
Squats - 6,6,6,6
Leg Press - 10, 8, 6
Leg Extension - 12,12,12,12
Tuesday - Shoulders & Traps
Behind-the-neck military presses - 12, 10, 8, 6
Seated dumbbell presses - 8, 8, 8
Side dumbbell laterals - 3 supersets of 10 to 12 Reps
Superset with - Front dumbbell raises
Incline Rear delt dumbbell raise - 8, 8, 8
DB Shrugs - 10, 10
Upright Rows - 10, 10
Make your first set your heaviest, then decrease the poundage on the 2nd set. You should fail in the rep range listed.
Wednesday - Back & Biceps
Chin ups or Pull downs - 12, 12
T - Bar rows - 10, 8, 6, 6
Dead lifts - 12, 12, 12
Seated rows - 10, 8, 6, 6
EZ - bar curls - 8, 8, 8 with same weight (bring the weight up quickly and then lower slowly)
Before Bed
Crunches - 25, 25, 20, 15
Reverse Crunches - 25, 20, 15, 10
Leg Raises - 15, 12, 10, 8
Thursday - 20 Rep Squat
Squat - 20
DB Pullovers - 20
Friday - Chest and Triceps
Incline Dumbbell Bench Press - 8, 8, 8
Flat Dumbbell Bench Press - 5, 5, 5, 5, 5
Flat Dumbbell Fly - 8, 8, 8
Decline Machine Bench Press - 8, 8, 8
Cable Pushdown - 10, 10, 10
Weighted Dips - 10, 8
Dips - 1 x Failure
Saturday - Calves, Hams
Seated Calf Machine - 12,10,8
Donkey Calf Raises - 12,10,10
Standing Calf Raises - 12,10,10,8
Seated Leg Curls - 12,10,8
Lying Leg Curls - 10, 8, 8
Before Bed
Crunches - 25, 25, 20, 15
Reverse Crunches - 25, 20, 15, 10
Leg Raises - 15, 12, 10, 8
Sunday - Rest
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