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Levitikuz
New member
So This is what I have been doing for the past few weeks:
German Training
Day 1---12/17 Chest and Back
Decline Dumbbell Press- 10x10: 25p
Chin Up- 5x10
Incline Dumbbell Flyes-4x12: 30p
One Arm Dumbbell Row- 3x12: 35p
Day 2---12/18 legs and abs
Barbell squat- 135 10x10
A2 lying leg curls/ 10x10 40p
Leg Press---3x20 4 45's
Seated calf raise---3x20 45p
Day 3---12/23 chest and Back
Decline Dumbbell Press- 10x10: 30p
Chin Up- 5x10
Incline Dumbbell Flyes-4x12: 30p (fail)
One Arm Dumbbell Row- 3x12: 30p (next time with 40)
Day 4---12/24 legs and abs
Barbell squat- 135 10x10
A2 lying leg curls/ 10x10 40p
Leg Press---3x20 4 45's
Seated calf raise---3x20 45p
Day 5--- 12/27 arms and shoulders
A-1-- Parallel Bar Dips 10x10
A-2 incline hammer curls--10x10 27p
B-1 dumbbell lying rear lateral raise---3x12 17.5p
B-2 seated dumbbell lateral raises---3x10 17.5p
Day 6---12/30 Chest and Back
Decline Dumbbell Press- 10x10: 25p
Chin Up- 5x10
Incline Dumbbell Flyes-4x12: 30p
One Arm Dumbbell Row- 3x12: 30p
Day 7---12/31 legs and abs
Barbell squat- 155 10x10
A2 lying leg curls/ 10x10 50p
Leg Press---3x20 4 45's
Seated calf raise---3x20 55p
Day 8--- 1/2 arms and shoulders
A-1-- Parallel Bar Dips 10x10
A-2 incline hammer curls--10x10 27p
B-1 dumbbell lying rear lateral raise---3x12 17.5p
B-2 seated dumbbell lateral raises---3x10 17.5p
Day 9---1/7 Chest and Back
Decline Dumbbell Press- 10x10: 30p
Chin Up- 5x10
Incline Dumbbell Flyes-4x12: 30p
One Arm Dumbbell Row- 3x12: 50p
Day 10---1/8 legs and abs
Barbell squat- 165 10x10
A2 lying leg curls/ 10x10 65p
Leg Press---3x20 4 45's
Seated calf raise---3x20 65p
I want to take this up a notch though. I would love to add in another day or two at the gym.
My Stats:
Height- 5'7
Weight- 160 pounds
Body Type- Athletic. Defined but not overly muscular.
My goal is to really expand the size of my arms (whose isn't ;p). How much protein should I be shooting for on a daily basis and what exercises can i add in on my off days?
Thanks guys!
German Training
Day 1---12/17 Chest and Back
Decline Dumbbell Press- 10x10: 25p
Chin Up- 5x10
Incline Dumbbell Flyes-4x12: 30p
One Arm Dumbbell Row- 3x12: 35p
Day 2---12/18 legs and abs
Barbell squat- 135 10x10
A2 lying leg curls/ 10x10 40p
Leg Press---3x20 4 45's
Seated calf raise---3x20 45p
Day 3---12/23 chest and Back
Decline Dumbbell Press- 10x10: 30p
Chin Up- 5x10
Incline Dumbbell Flyes-4x12: 30p (fail)
One Arm Dumbbell Row- 3x12: 30p (next time with 40)
Day 4---12/24 legs and abs
Barbell squat- 135 10x10
A2 lying leg curls/ 10x10 40p
Leg Press---3x20 4 45's
Seated calf raise---3x20 45p
Day 5--- 12/27 arms and shoulders
A-1-- Parallel Bar Dips 10x10
A-2 incline hammer curls--10x10 27p
B-1 dumbbell lying rear lateral raise---3x12 17.5p
B-2 seated dumbbell lateral raises---3x10 17.5p
Day 6---12/30 Chest and Back
Decline Dumbbell Press- 10x10: 25p
Chin Up- 5x10
Incline Dumbbell Flyes-4x12: 30p
One Arm Dumbbell Row- 3x12: 30p
Day 7---12/31 legs and abs
Barbell squat- 155 10x10
A2 lying leg curls/ 10x10 50p
Leg Press---3x20 4 45's
Seated calf raise---3x20 55p
Day 8--- 1/2 arms and shoulders
A-1-- Parallel Bar Dips 10x10
A-2 incline hammer curls--10x10 27p
B-1 dumbbell lying rear lateral raise---3x12 17.5p
B-2 seated dumbbell lateral raises---3x10 17.5p
Day 9---1/7 Chest and Back
Decline Dumbbell Press- 10x10: 30p
Chin Up- 5x10
Incline Dumbbell Flyes-4x12: 30p
One Arm Dumbbell Row- 3x12: 50p
Day 10---1/8 legs and abs
Barbell squat- 165 10x10
A2 lying leg curls/ 10x10 65p
Leg Press---3x20 4 45's
Seated calf raise---3x20 65p
I want to take this up a notch though. I would love to add in another day or two at the gym.
My Stats:
Height- 5'7
Weight- 160 pounds
Body Type- Athletic. Defined but not overly muscular.
My goal is to really expand the size of my arms (whose isn't ;p). How much protein should I be shooting for on a daily basis and what exercises can i add in on my off days?
Thanks guys!
