posted May 21, 2000 05:59 PM            

Day 1

Legs:
Squats( feet pointed foward; shoulder width apart)
Squats( feet pointed out; wider stance)
Hamstring curls
Leg extensions
Calves: dumbell calve extensions

Abs: (i have pretty good definition so i'm going for massive abs)
heavy cable pulldowns
hanging knee raises
Heavy cable pulldown variation

Day 2

Chest:
decline and incline dumbell presses
peck deck
flat bench flyz variation

Back:
Wide and narrow grip pulldowns
barbell bent over rowing
one arm dumbell rows

Day 3:

Shoulders:
front, side and rear lateral raises

Biceps:
narrow grips preacher curls
wide grip preacher curls

triceps:
dumbell skullcrushers
tri pulldowns
narrow grip bench press

Forearms:

wrist curls
reverse wrist curls

Day 4: Rest

Then i do the cyle over again. Thanks for your time.

posted May 22, 2000 07:31 AM         

Try doing 2 days on 1 off.
Only a man full of juice can train each body part twice a week. Just do each part once.
Try doing a big muscle with a small muscle.
Allow more days between shoulders and chest because you hit the front delts doing both.

Try this split.

Mon- shoulders/bi/f/arms/abs
Tue - quads/hams/calves
Wed - rest
Thurs - Chest/traps/abs
Fri - back/tri/calves

Remember - the key to getting big is to eat 7-8 meals a day (1gram of protein per llb of body weight).

posted May 22, 2000 08:26 AM            

mon

1.squat
2.bench press
3.pulldowns
4.crunches

wed

1.overhead press
2.biceps curls
3.calves
4.crunches

fri

1.squat (80% of mon weight)
2.narrow grip bench press
3.deadlift

(c)McRobert

Do 5 sets * 5 reps of each exercise except crunches. First 2 sets of each exercise are warming-up and other 3 - hard work. By the way you must increase weight of your barbells and dumbbells week to week so, that first week of your 12 weeks training cycle would be "light" and from 6th week your drills would be hard.

posted May 22, 2000 12:16 PM            

I also would advice you to pick up some books and starte reading, the best way to building a powerfull body is to get information.

Day1:
Chest:
Benchpress
Incline dumbell presses
Flat flyes
shoulders:
Seated dumbell presses
Seated side raises
Shrugs

day2:
Back/rear deltoid/calves:
seated reverse grip pulldowns
barbell rows
dumbell rows
rear deltoid machine
hyperextensions
standing calf raise
leg press calf raise

day3:
cardio + abs

day4:
biceps/tricep (armageddon-program)
frenchpress
barbell curls
pressdowns
consentration curls
overhead barbell extensions
hammercurls
wrist curls/rev. wrist curls

day5:
Legs:
Legpress
leg extension
front squat
stifflegged deadlifts
seated leg curl
abd./abb

dag6:
cardio + abs

Right now im dieting down, that means half an hour cardo at 05.00 AM every morning

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"Pain is only weakness leaving your body!"

posted May 22, 2000 05:00 PM            

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"Pain is only weakness leaving your body!"

posted May 24, 2000 06:48 AM            

And since i do cardio every third day, that becomes a kinda rest day for me. cuz cardio isnt supposed to have high intensity.

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"Pain is only weakness leaving your body!"