Jaw Breaker
New member
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9 week workout (changes every 3 weeks)
Monday: Shoulders/Traps & Back
Shoulder Barbell Press - 5x5
Shoulder Dumbbell Press - 3x8
Shoulder Upright Rows - 3x8
Barbell Trap Shrugs - 4x8
One-Arm Rows - 5x5
Wide Grip Pulldown - 3x8
Straight-Arm Pulldown - 3x8
Hyperextensions - 4x8
Tuesday: Biceps/Forearms & Legs/Claves
Bicep Barbell Curls - 5x5
Preacher Dumbbell Curls - 3x8
Hammer Dumbbell Curls - 3x8
Reverse Barbell Wrist Curls - 4x8
Barbell Deadlift - 5x5
Squats - 3x15
Leg Extensions - 3x15
Seated Calf Raises - 3x15
Wednesday: Chest/triceps
Incline Barbell Press - 5x5
Incline Dumbbell Press - 3x8
Incline Flys - 3x8
Tricep Close-Grip Pushdown - 5x5
Tricep Wide-Grip Pushdown - 3x8
Tricep V-Bar Overhead - 3x8
Kickbacks - 3x8
Thursday: Shoulders/Traps & Back
Front Cable Raise - 3x10
Side Lateral Cable Raises - 3x10
Bent Over Rear Cable Raises - 3x10
Low Pulley Row To Neck - 4x10
Pulley-Rows - 3x10
Close-Grip Pulldown - 3x10
Underhand Pulldown - 3x10
Hyperextensions - 3x10
Friday: Biceps/Forearms & Legs/Claves
Sitting Dumbbell Curls - 3x10
Dumbbell Curls -3x10
90 Dumbbell Curls -3x10
Barbell Wrist Curls - 4x10
Leg Press - 3x15
Lunges - 3x15
Leg Extensions - 3x15
Standing Calf raises - 3x15
Saturday: Chest/triceps
Incline Barbell Press - 3x10
Incline Dumbbell Press - 3x10
Incline Flys - 3x10
Lying Tricep Press - 3x10
One-Arm Dumbbell Tricep Extension - 3x10
Dips - 3x10
For chest Im changing from decline/incline/flat every 3 weeks (same 5x5)
Monday | Tuesday | Wednesday
Strength Training/ Muscle Mass
2min rest between sets
3min rest between exercises
10m Run
Thursday | Friday| Saturday
Super Sets
30sec rest between sets
30sec rest between exercises
10m Run
Protein: Carbohydrates:
Egg Whites Oatmeal
Ground Beef Rice
Chicken Pasta
Tuna Bread
Cheese Slices Potatoes
Cottage Cheese Vegetables
Milk
Protein Shakes
Peanut Butter
45-50% Carbohydrates
30-35% Protein
20-25% Fats
Whey Protein with Creatine & Glutamine
Muli-vitamins
ZMA
Flax Oil/ Extra virgin olive oil (EFA)
LMK what you think?
Monday: Shoulders/Traps & Back
Shoulder Barbell Press - 5x5
Shoulder Dumbbell Press - 3x8
Shoulder Upright Rows - 3x8
Barbell Trap Shrugs - 4x8
One-Arm Rows - 5x5
Wide Grip Pulldown - 3x8
Straight-Arm Pulldown - 3x8
Hyperextensions - 4x8
Tuesday: Biceps/Forearms & Legs/Claves
Bicep Barbell Curls - 5x5
Preacher Dumbbell Curls - 3x8
Hammer Dumbbell Curls - 3x8
Reverse Barbell Wrist Curls - 4x8
Barbell Deadlift - 5x5
Squats - 3x15
Leg Extensions - 3x15
Seated Calf Raises - 3x15
Wednesday: Chest/triceps
Incline Barbell Press - 5x5
Incline Dumbbell Press - 3x8
Incline Flys - 3x8
Tricep Close-Grip Pushdown - 5x5
Tricep Wide-Grip Pushdown - 3x8
Tricep V-Bar Overhead - 3x8
Kickbacks - 3x8
Thursday: Shoulders/Traps & Back
Front Cable Raise - 3x10
Side Lateral Cable Raises - 3x10
Bent Over Rear Cable Raises - 3x10
Low Pulley Row To Neck - 4x10
Pulley-Rows - 3x10
Close-Grip Pulldown - 3x10
Underhand Pulldown - 3x10
Hyperextensions - 3x10
Friday: Biceps/Forearms & Legs/Claves
Sitting Dumbbell Curls - 3x10
Dumbbell Curls -3x10
90 Dumbbell Curls -3x10
Barbell Wrist Curls - 4x10
Leg Press - 3x15
Lunges - 3x15
Leg Extensions - 3x15
Standing Calf raises - 3x15
Saturday: Chest/triceps
Incline Barbell Press - 3x10
Incline Dumbbell Press - 3x10
Incline Flys - 3x10
Lying Tricep Press - 3x10
One-Arm Dumbbell Tricep Extension - 3x10
Dips - 3x10
For chest Im changing from decline/incline/flat every 3 weeks (same 5x5)
Monday | Tuesday | Wednesday
Strength Training/ Muscle Mass
2min rest between sets
3min rest between exercises
10m Run
Thursday | Friday| Saturday
Super Sets
30sec rest between sets
30sec rest between exercises
10m Run
Protein: Carbohydrates:
Egg Whites Oatmeal
Ground Beef Rice
Chicken Pasta
Tuna Bread
Cheese Slices Potatoes
Cottage Cheese Vegetables
Milk
Protein Shakes
Peanut Butter
45-50% Carbohydrates
30-35% Protein
20-25% Fats
Whey Protein with Creatine & Glutamine
Muli-vitamins
ZMA
Flax Oil/ Extra virgin olive oil (EFA)
LMK what you think?