Wodin

[JustinM]

what does your routine look like??

thanks
peace

 

[WODIN]

20 minute warmup on a stairmaster or treadmill.

I'm using one body part a day for now....


Chest
Legs
Back
Shoulders
Arms
Abs

Chest


1. Decline, Incline, Hammer Press, Flat DB, Cabe or DB flys
2. Flat, Incline, Decline db Flys, Db Flys, wide db flys.

Legs
1. Leg press, Squats, calf raises.
2. leg press, quad extensions, Ham string curls, calf raises.

Shoulders

Standing Overhead Press, DB Press, Front Raises, Side Raises, Shrugs.

Arms
Wide bar Bicep curls (no not on the squat rack) LOL!!!
Hammer Curls
Spider Curls
Db concnetration curls
cable Curls

Tricep
Push Downs, Overhead Pulls, Close bar press, Nose Crushers.

Everything is five sets.

First set is a warm up of up to 15 reps.

Everything after that is on an upward pyamid for weight and the reps are 6- 8 reps, nice and slow with resistance on the last three sets.

 

[JustinM]

sweet thanks a lot man...that is kinda short for legs...that is all you do?? (im not questioning your routine im wondering for myself)..so you do like 25 sets for everything basically??

thanks man
peace

 

[WODIN]

Yeah Legs take about 45 Minutes bro, I throw some weight around and by the time I'm done, I can't walk for shit down a flight of stairs.

 

[JustinM]

cool, thanks man