darkshadow
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I am trying to go for a mixture of size and strength
upper body reps- 12,10,8,6
leg reps-16,14,12,10...sometimes I like to do reps of up to 20 or 25 on legs
Abs-I do abs pretty much every day
day 1-chest, forearms
Bench 4 sets-12,10,8,6
incline bench 4 sets-12,10,8,6
dumbell press 4 sets-12,10,8,6
decline dumbell press 4 sets-12,10,8,6
dumbbell flys 4 sets-12,10,8,6
cable flys 4 sets-12,10,8,6
pullovers 2 sets-12,10
Barbell wrist curls 4 sets-12,10,8,6
barbell reverse curls 4 sets-12,10,8,6
day 2-shoulders,traps,upper arms
Arnold presses 4 sets-12,10,8,6
Lateral raises 4 sets-12,10,8,6
Bent over laterals 4 sets-12,10,8,6
bent over cable laterals 4 sets-12,10,8,6
upright rows 4 sets-12,10,8,6
shrugs 4 sets-12,10,8,6
Preacher curls 4 sets-12,10,8,6
incline curls 4 sets-12,10,8,6
concentration curls 4 sets-12,10,8,6
cable curls 4 sets-12,10,8,6
tricep pressdown 4 sets-12,10,8,6
cable reverse pressdown 4 sets-12,10,8,6
dumbbell kickbacks 4 sets-12,10,8,6
weighted dips 4 sets-12,10,8,6
Day 3-Legs
"Ass to the grass squats" 4 sets-16,14,12,10
Half Squats 4 sets-16,14,12,10
Lunges 4 sets-16,14,12,10
Leg extension 4 sets-20,18,16,14 (mostly use these for warmup)
Leg Curls 4 sets-20,18,16,14 (mostly use these for warmup)
Leg Press 4 sets-16,14,12,10
seated calf raise 4 sets-16,14,12,10
standing calf raise on block 4 sets-16,14,12,10
***for all squats I like to change width of my feet and how much my toes point in or out and the reps change sometimes to up to 25 or as low as 1 rep max
Day 4-Back
Wide grip chins-50 reps(how ever many sets it takes)
Close grip chins-50 reps(how ever many sets it takes)
Bent over barbell rows 4 sets-12,10,8,6
Seated rows 4 sets-12,10,8,6
standing row 4 sets-12,10,8,6
deadlift 4 sets-12,10,8,6
hyperextensions 4 sets-12,10,8,6
shoulder squeeze 4 sets-12,10,8,6 ***lay on bench with weights in hands and squeeze shoulder blades together hard...sorry I cant think of name
upper body reps- 12,10,8,6
leg reps-16,14,12,10...sometimes I like to do reps of up to 20 or 25 on legs
Abs-I do abs pretty much every day
day 1-chest, forearms
Bench 4 sets-12,10,8,6
incline bench 4 sets-12,10,8,6
dumbell press 4 sets-12,10,8,6
decline dumbell press 4 sets-12,10,8,6
dumbbell flys 4 sets-12,10,8,6
cable flys 4 sets-12,10,8,6
pullovers 2 sets-12,10
Barbell wrist curls 4 sets-12,10,8,6
barbell reverse curls 4 sets-12,10,8,6
day 2-shoulders,traps,upper arms
Arnold presses 4 sets-12,10,8,6
Lateral raises 4 sets-12,10,8,6
Bent over laterals 4 sets-12,10,8,6
bent over cable laterals 4 sets-12,10,8,6
upright rows 4 sets-12,10,8,6
shrugs 4 sets-12,10,8,6
Preacher curls 4 sets-12,10,8,6
incline curls 4 sets-12,10,8,6
concentration curls 4 sets-12,10,8,6
cable curls 4 sets-12,10,8,6
tricep pressdown 4 sets-12,10,8,6
cable reverse pressdown 4 sets-12,10,8,6
dumbbell kickbacks 4 sets-12,10,8,6
weighted dips 4 sets-12,10,8,6
Day 3-Legs
"Ass to the grass squats" 4 sets-16,14,12,10
Half Squats 4 sets-16,14,12,10
Lunges 4 sets-16,14,12,10
Leg extension 4 sets-20,18,16,14 (mostly use these for warmup)
Leg Curls 4 sets-20,18,16,14 (mostly use these for warmup)
Leg Press 4 sets-16,14,12,10
seated calf raise 4 sets-16,14,12,10
standing calf raise on block 4 sets-16,14,12,10
***for all squats I like to change width of my feet and how much my toes point in or out and the reps change sometimes to up to 25 or as low as 1 rep max
Day 4-Back
Wide grip chins-50 reps(how ever many sets it takes)
Close grip chins-50 reps(how ever many sets it takes)
Bent over barbell rows 4 sets-12,10,8,6
Seated rows 4 sets-12,10,8,6
standing row 4 sets-12,10,8,6
deadlift 4 sets-12,10,8,6
hyperextensions 4 sets-12,10,8,6
shoulder squeeze 4 sets-12,10,8,6 ***lay on bench with weights in hands and squeeze shoulder blades together hard...sorry I cant think of name