Alright you guys im going to put a couple posts on here about my workout routine. I have been using Layne Nortans PHAT workout the lifts and reps listed are from day one of being "on"
Monday (upper body power day)
Bent over rows 165X5, 165X5, 165X5
Weighted pull ups: 20X6, 10X7
Rack Chins: 30X8, 30X6
Flat dumbbell press: 85X4+1, 85X4+1, 85X3+1
Weighted Dips: 40X7, 35X7
Seated dumbbell press: 60X5+1, 55X7+1,55X6+1
EZ barbell curl: 80X8, 80X6+2, 80X5+2
Skull Crushers: 75X6, 70X8+1, 70X7+1
Tuesday (lower body power day)
Squats: 260X5,260X5,260X5
Leg Press: 630X10, 680X8,
Leg Extension: 250X10, 250X10
Stiff Leg Deads: 225X8, 225X8, 225X8
lying leg curls: 140X7, 130X10
Standing Calf Raise: 185X10, 225X10, 225X10
Seated Calf Raise: 135X10, 135X10
Thursday (Back and Shoulder Hypertrophy Day)
Bent over row (speed work) 6 sets 125X3
Rack chins: 30X12, 30X10, 30X8
Seated row: 170X12, 170X11, 170X8
Incline Bench Shrugs: 55X15, 55X15
Close Grip pulldowns: 110X20, 110X15
Seated Dumbbell press: 60X11, 60X8, 55X8
Upright Rows: 70X15,70X12+2
Lateral raises: 15X20, 15X12+3, 15X12+3
Friday (lower body hypertrophy day)
Squats (speed work): 6 sets 155X3
Leg Press: 630X12,10,12
Leg Extension: 130X20,20,16
Stiff Leg Deads: 225X10,10,8
Lying leg Curl: 110X15,15
Seated leg curl: 115X20,20
Leg press Calf raises: 270X20, 360X15, 360X12, 360X13
Seated Calf raise: 35X20,17,20
Saturday (chest and Arms hypertrophy day)
Flat Dumbell Press (Speed Work): 6 sets 55X3
Incline Dumbbell press: 70X12, 70X9, 65X7
Chest press machine: 130X15,14,12
Incline Cable Flys: 30X18, 30X 11 drop to 20X9
Preacher Curl: 70X12, 70X8, 65X8
Concentration Curls: 20X15 each arm, 20X 12 Each arm
Incline Bench Spider Curl: 15X19, 15X20
EZ Bar seated tricep extension: 100X12,10,10
Rope pressdown: 80X18, 90X12
Cable kickbacks: 10X20 each arm, 10X17 Each arm