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breathinbleedout
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Monday: Chest & triceps(progressive loading)
Flat bench press: 3 Sets: 12, 10, 8.
Inclined Dumbell Press: 5 Sets: 12, 10, 8, 6, 4.
Inclined Dumbell Flies: 4 Sets: 3X12, 1X10~12
I used to do declined hammer strength bench press, but now I am doing dips instead. 3 sets each one till failure.
Triceps:
Skull Crusher: 3 sets: 3X15...probably gona drop it to 3X10.
Cable cross push downs, using the long bar: 3 sets: 3X10.
Tuesday: Legs(Progressive Loading)
Leg press: 4 sets: 15, 12, 10, 8.
Stiff Legged Deadlifts(almost): 4 sets: 3X10, 8.
Leg Curles: 3 sets: 12, 10, 8.
Standing Leg Extenstion: 3 sets: 15, 12, 10.
Wednesday: OFF
Thursday: Shoulders & Deltoids(Progressive loading)
Military Press: 3-4 sets: 10, 8, 6, 4
Dumbell Front Lateral Raise: 3 sets: 12, 10, 8.
Bar Front Lateral Raise: 3 sets: 3x10.
Side Lateral Raise: 3 sets: 12, 10, 8.
Shrugs: 3-4 sets: 15, 12, 12, 12-6.
Friday: Back & Biceps(Progressive loading)
Chin up: 3 sets: 3X10.
Cable cross(basically you pull the weight down): 3 sets: 15, 12, 10.
Bend over rows: 5 sets: 20, 15, 12, 10, 8.
Stiff leg Deadlifts(light weight): 4 sets: 4X15
Bicep curls: 3 sets: 3X10.
Dumbell bicep curls: 3 sets: 3X10.
Preacher curls: 3 sets: 12, 10, 8.
Finally a burnout for biceps, really light weight: 3 sets: 20.
I do abs everytime: 3-4 sets of crunches 35 reps.
Flat bench press: 3 Sets: 12, 10, 8.
Inclined Dumbell Press: 5 Sets: 12, 10, 8, 6, 4.
Inclined Dumbell Flies: 4 Sets: 3X12, 1X10~12
I used to do declined hammer strength bench press, but now I am doing dips instead. 3 sets each one till failure.
Triceps:
Skull Crusher: 3 sets: 3X15...probably gona drop it to 3X10.
Cable cross push downs, using the long bar: 3 sets: 3X10.
Tuesday: Legs(Progressive Loading)
Leg press: 4 sets: 15, 12, 10, 8.
Stiff Legged Deadlifts(almost): 4 sets: 3X10, 8.
Leg Curles: 3 sets: 12, 10, 8.
Standing Leg Extenstion: 3 sets: 15, 12, 10.
Wednesday: OFF
Thursday: Shoulders & Deltoids(Progressive loading)
Military Press: 3-4 sets: 10, 8, 6, 4
Dumbell Front Lateral Raise: 3 sets: 12, 10, 8.
Bar Front Lateral Raise: 3 sets: 3x10.
Side Lateral Raise: 3 sets: 12, 10, 8.
Shrugs: 3-4 sets: 15, 12, 12, 12-6.
Friday: Back & Biceps(Progressive loading)
Chin up: 3 sets: 3X10.
Cable cross(basically you pull the weight down): 3 sets: 15, 12, 10.
Bend over rows: 5 sets: 20, 15, 12, 10, 8.
Stiff leg Deadlifts(light weight): 4 sets: 4X15
Bicep curls: 3 sets: 3X10.
Dumbell bicep curls: 3 sets: 3X10.
Preacher curls: 3 sets: 12, 10, 8.
Finally a burnout for biceps, really light weight: 3 sets: 20.
I do abs everytime: 3-4 sets of crunches 35 reps.
