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Little Rage
New member
last set or two are always to failure. Train heavy with high intensity. just can't bring my legs around so changed it up a little.
Mon: chest/abs
flat bench: 5 sets (1st warm-up) x 15, 12, 10, 8, 3
Incline bench: 4 sets x 10
Decline flyes: 4 sets x 12, 10, 8, 8
machine flyes: 3 sets x 10, 8, 6
Pullovers: 3 sets x 15
weighted lying leg lifts: 3 sets x 12
weighted seated knee raises: 3 sets x 12
weighted side bends: 3 sets x 12
Tues: back/calves
chin-ups: 50 reps total
close grip pulldown: 4 sets x 12-10
T-bar row: 4 sets x 12, 10, 8, 6
Seated wide grip rows: 3 sets x 10, 8, 5
goodmornings or back extensions: 3 sets x 10
calve raises on leg press: 100 reps with 10 rep max
Wed: bis/tris/forearms
reverse curls: 5 sets (1st warm-up) x 15, 10, 8, 6
seated alternate curls w/incline: 4 sets x 10, 9, 8, 6
concentration curls on preacher: 3 sets x 12, 10, 8
close grip bench: 4 sets x 12, 10, 8, 6
straight bar pushdown: 4 sets x 10
Behind the back dips: 3 sets x 12, 10, 6
wrist curls: 3 sets x 10
reverse wrist curls: 3 sets x 10
Thurs: Shoulders/abs
Shurgs: 5 sets (1st warm-up) x 15, 12, 10, 8, 6
Seated press: 4 sets x 12, 10, 8, 6
Standing side lateral raises: 4 sets x 10
Rear delts w/dumbbells: 3 sets x 12, 10, 8
Upright rows: 3 sets x 10, 8, 6
weighted lying leg lifts: 3 sets x 12
weighted seated knee raises: 3 sets x 12
weighted side bends: 3 sets x 12
Fri: Legs/calves
Leg Extensions: 2 sets x 20 (warm-up)
Squats: 5 sets x 12, 10, 10, 8, 6
Leg Press: 4 sets x 12, 10, 10, 8
Leg Extensions: 3 sets x 10, 8, 6
Lying leg lifts: 4 sets x 12, 10, 10, 8
calve raises on various machines: 12 sets (4 sets each w/toes out/in/straight)
Sat/Sun: off/rest
Mon: chest/abs
flat bench: 5 sets (1st warm-up) x 15, 12, 10, 8, 3
Incline bench: 4 sets x 10
Decline flyes: 4 sets x 12, 10, 8, 8
machine flyes: 3 sets x 10, 8, 6
Pullovers: 3 sets x 15
weighted lying leg lifts: 3 sets x 12
weighted seated knee raises: 3 sets x 12
weighted side bends: 3 sets x 12
Tues: back/calves
chin-ups: 50 reps total
close grip pulldown: 4 sets x 12-10
T-bar row: 4 sets x 12, 10, 8, 6
Seated wide grip rows: 3 sets x 10, 8, 5
goodmornings or back extensions: 3 sets x 10
calve raises on leg press: 100 reps with 10 rep max
Wed: bis/tris/forearms
reverse curls: 5 sets (1st warm-up) x 15, 10, 8, 6
seated alternate curls w/incline: 4 sets x 10, 9, 8, 6
concentration curls on preacher: 3 sets x 12, 10, 8
close grip bench: 4 sets x 12, 10, 8, 6
straight bar pushdown: 4 sets x 10
Behind the back dips: 3 sets x 12, 10, 6
wrist curls: 3 sets x 10
reverse wrist curls: 3 sets x 10
Thurs: Shoulders/abs
Shurgs: 5 sets (1st warm-up) x 15, 12, 10, 8, 6
Seated press: 4 sets x 12, 10, 8, 6
Standing side lateral raises: 4 sets x 10
Rear delts w/dumbbells: 3 sets x 12, 10, 8
Upright rows: 3 sets x 10, 8, 6
weighted lying leg lifts: 3 sets x 12
weighted seated knee raises: 3 sets x 12
weighted side bends: 3 sets x 12
Fri: Legs/calves
Leg Extensions: 2 sets x 20 (warm-up)
Squats: 5 sets x 12, 10, 10, 8, 6
Leg Press: 4 sets x 12, 10, 10, 8
Leg Extensions: 3 sets x 10, 8, 6
Lying leg lifts: 4 sets x 12, 10, 10, 8
calve raises on various machines: 12 sets (4 sets each w/toes out/in/straight)
Sat/Sun: off/rest
