JeSt3r
New member
Ok well for a while now i've been on and off in the gym...but its pissing me off now cuz some of my friends are huge compaired to me....and im sick of it...started working out with my brother and its gonna stay like that....You can be sure i wont slack on this damn new routine EVER....or he'll kick my ass lol....
^since this was the first week me and him started this routine we decided to keep it simple and not pyramid...but starting next week we will...
Mon. - Chest / Bi's
Flat Bench
135 x 10
135 x 7+
135 x 5+
Incline Bench
90 x 9+
90 x 7+
90 x 6
Decline Bench
90 x 10
110 x 7+
110 x 6
Peck Deck
50 x 12
70 x 10
70 x 8
Seated Double Curls
20 x 10
20 x 10
Seated Alternating Curls
20 x 10/10
20 x 10/10
Standing Alternating Curls
30 x 10
30 x 10
30 x 10
Cable Curls
70 x 10
70 x 8
70 x 6 + hold 1/2 way for 30 seconds
*** the reps that have the + mean that i needed a little help to get to the 10/8/6 reps i needed...for those who didnt know ***
^since this was the first week me and him started this routine we decided to keep it simple and not pyramid...but starting next week we will...
Mon. - Chest / Bi's
Flat Bench
135 x 10
135 x 7+
135 x 5+
Incline Bench
90 x 9+
90 x 7+
90 x 6
Decline Bench
90 x 10
110 x 7+
110 x 6
Peck Deck
50 x 12
70 x 10
70 x 8
Seated Double Curls
20 x 10
20 x 10
Seated Alternating Curls
20 x 10/10
20 x 10/10
Standing Alternating Curls
30 x 10
30 x 10
30 x 10
Cable Curls
70 x 10
70 x 8
70 x 6 + hold 1/2 way for 30 seconds
*** the reps that have the + mean that i needed a little help to get to the 10/8/6 reps i needed...for those who didnt know ***