rippednKY
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My winter time workout log..no cuts.
Monday: *Back*
Chins: 4 sets*8-10---set 3 and 4 are weighted
Deadlifts: 4 sets* 10-4
Barbell Rows: 3 sets*6-10
Dbell Row: 3 sets*10-12
**every 2 weeks, chins are substituted with wide grip pulldowns and that same week, deads are subd with hyperext.
:dl:
Tuesday: *Chest*
Flat Bench: 4 sets 10-5(being pyramiding down in reps)
Incline Dbell: 3 sets: 8-10
Dips: 3 sets: 8-12 weighted
Incline flies: 12-15 negatives
**every other week flat is subd with flat dbell and incline subd with incline barbell**
Wednesday: *Bis/Tris
*all sets are supersetted*
Skullcrushers:
w/barbell curls: 4 sets 6-10
overhead dbell ext:
w/dbell preacher, elbow hanging off padding: 3 sets 8-10
lying tri ext:
w: high cable iso curls: 3 sets*8-10 negatives
Thursday: *Legs*
Hams r done first for 3 weeks, then quads for 3 weeks
Lying leg curl: 3 sets*15 reps
stiff leg deadlift: 4 sets*8-12
leg extention: 2 sets*20 reps
Hack Squat: 3 sets*6-10
leg press: 3 sets*10-15
Squat: 3 sets of 12
Friday: *Shoulders*Traps*
Rear lat raises on incline bench: 4 sets*15-20 reps
Cling and press: 4 sets*4-8 reps
Seated Side Lateral: 4 sets: 8-12
Seated front Lateral: 2 sets of 12-15
Barbell Shrugs: 4 sets 8-12
Calves are worked Monday, Wednesday and Friday, different angles each day..Different reps each times, diff sets each time..
Winter time , so abs are hit 2 times a week using resistance for 15-20 reps.
No Cardio now
:squat:
Monday: *Back*
Chins: 4 sets*8-10---set 3 and 4 are weighted
Deadlifts: 4 sets* 10-4
Barbell Rows: 3 sets*6-10
Dbell Row: 3 sets*10-12
**every 2 weeks, chins are substituted with wide grip pulldowns and that same week, deads are subd with hyperext.
:dl:
Tuesday: *Chest*
Flat Bench: 4 sets 10-5(being pyramiding down in reps)
Incline Dbell: 3 sets: 8-10
Dips: 3 sets: 8-12 weighted
Incline flies: 12-15 negatives
**every other week flat is subd with flat dbell and incline subd with incline barbell**
Wednesday: *Bis/Tris
*all sets are supersetted*
Skullcrushers:
w/barbell curls: 4 sets 6-10
overhead dbell ext:
w/dbell preacher, elbow hanging off padding: 3 sets 8-10
lying tri ext:
w: high cable iso curls: 3 sets*8-10 negatives
Thursday: *Legs*
Hams r done first for 3 weeks, then quads for 3 weeks
Lying leg curl: 3 sets*15 reps
stiff leg deadlift: 4 sets*8-12
leg extention: 2 sets*20 reps
Hack Squat: 3 sets*6-10
leg press: 3 sets*10-15
Squat: 3 sets of 12
Friday: *Shoulders*Traps*
Rear lat raises on incline bench: 4 sets*15-20 reps
Cling and press: 4 sets*4-8 reps
Seated Side Lateral: 4 sets: 8-12
Seated front Lateral: 2 sets of 12-15
Barbell Shrugs: 4 sets 8-12
Calves are worked Monday, Wednesday and Friday, different angles each day..Different reps each times, diff sets each time..
Winter time , so abs are hit 2 times a week using resistance for 15-20 reps.
No Cardio now
:squat:
