staudt
04-10-08, 4:50 pm
Ok to start I'm trying this out to test how I grow with a little bit higher reps, not too worried about gaining strength during this. It's based off of http://animalpak.com/html/article_details.cfm?ID=307§ion
Day 1: Chest
Incline Barbell Press: 4 sets x 12-6 reps
Flat Dumbbell Press: 4 sets x 12-8 reps
Incline Dumbbell Flyes: 3 sets x 12-8 reps
Dumbbell Pullovers: 3 sets x 12-10 reps
Cable Crossovers: 4 sets x 15-12 reps
x minutes cardio
Crunches: 3 sets x 25-30 reps (switch ab exercises every so often)
Hanging leg raises: 3 sets x 15-20 reps
Side Ab-Machine: 2 sets 25 reps each side
Day 2: Back
Deadlifts: 3 sets x 8,6,4 reps
Wide Grips Chins: 4 sets x 10 reps
Barbell Rows: 4 sets x 12-6 reps
T-Bar Rows: 4 sets x 12-8 reps
Underhand Grip Pulldowns: 3 sets x 12-10 reps
High Rep Workout
T-Bar Rows: 4 sets x 12-8 reps
Underhand Grip Pulldowns: 3 sets x 12-10 reps
x minutes cardio
Crunches: 3 sets x 25-30 reps
Hanging leg raises: 3 sets x 15-20 reps
Side Ab-Machine: 2 sets 25 reps each side
Day 3: Off
Day 4: Legs
Leg Extensions: 4 sets x 20 reps (warm-up)
Squats: 3 sets x 8,6,4 reps
Leg Press: 4 sets x 20-12 reps
Hack Squats: 4 sets x 15-10 reps
Stiff-legged Deadlifts: 4 sets x 12-8 reps
Lying Leg Curls: 4 sets x 15-10 reps
Day 5: Delts
Barbell Military Press: 4 sets x 12-6 reps
Seated Side DB Lateral Raises: 4 sets x 12-8 reps
Bent Rear Delt Lateral Raises: 4 sets x 12-10 reps
Hammer Strength Machine Press: 3 sets x 12-10 reps
x minutes cardio
Crunches: 3 sets x 25-30 reps
Hanging leg raises: 3 sets x 15-20 reps
Side Ab-Machine: 2 sets 25 reps each side
DB Shrugs: 4 sets x 12-8 reps
Day 6: Arms
Barbell Curls: 4 sets x 12-6 reps
Alternating Dumbbell Curls: 4 sets x 12-8 reps
Preacher Machine Curls: 4 sets x 15-10 reps
Close Grip Bench Press: 4 sets x 15-8 reps
Skullcrushers: 4 sets x 12-8 reps
Pushdowns: 4 sets x 15-10 reps
x minutes cardio
Crunches: 3 sets x 25-30 reps
Hanging leg raises: 3 sets x 15-20 reps
Side Ab-Machine: 2 sets 25 reps each side
Day 7: Off
I added cardio but idk how much to do, I don't really care much about being cut but I want to be in shape and get a little more definition.
Day 1: Chest
Incline Barbell Press: 4 sets x 12-6 reps
Flat Dumbbell Press: 4 sets x 12-8 reps
Incline Dumbbell Flyes: 3 sets x 12-8 reps
Dumbbell Pullovers: 3 sets x 12-10 reps
Cable Crossovers: 4 sets x 15-12 reps
x minutes cardio
Crunches: 3 sets x 25-30 reps (switch ab exercises every so often)
Hanging leg raises: 3 sets x 15-20 reps
Side Ab-Machine: 2 sets 25 reps each side
Day 2: Back
Deadlifts: 3 sets x 8,6,4 reps
Wide Grips Chins: 4 sets x 10 reps
Barbell Rows: 4 sets x 12-6 reps
T-Bar Rows: 4 sets x 12-8 reps
Underhand Grip Pulldowns: 3 sets x 12-10 reps
High Rep Workout
T-Bar Rows: 4 sets x 12-8 reps
Underhand Grip Pulldowns: 3 sets x 12-10 reps
x minutes cardio
Crunches: 3 sets x 25-30 reps
Hanging leg raises: 3 sets x 15-20 reps
Side Ab-Machine: 2 sets 25 reps each side
Day 3: Off
Day 4: Legs
Leg Extensions: 4 sets x 20 reps (warm-up)
Squats: 3 sets x 8,6,4 reps
Leg Press: 4 sets x 20-12 reps
Hack Squats: 4 sets x 15-10 reps
Stiff-legged Deadlifts: 4 sets x 12-8 reps
Lying Leg Curls: 4 sets x 15-10 reps
Day 5: Delts
Barbell Military Press: 4 sets x 12-6 reps
Seated Side DB Lateral Raises: 4 sets x 12-8 reps
Bent Rear Delt Lateral Raises: 4 sets x 12-10 reps
Hammer Strength Machine Press: 3 sets x 12-10 reps
x minutes cardio
Crunches: 3 sets x 25-30 reps
Hanging leg raises: 3 sets x 15-20 reps
Side Ab-Machine: 2 sets 25 reps each side
DB Shrugs: 4 sets x 12-8 reps
Day 6: Arms
Barbell Curls: 4 sets x 12-6 reps
Alternating Dumbbell Curls: 4 sets x 12-8 reps
Preacher Machine Curls: 4 sets x 15-10 reps
Close Grip Bench Press: 4 sets x 15-8 reps
Skullcrushers: 4 sets x 12-8 reps
Pushdowns: 4 sets x 15-10 reps
x minutes cardio
Crunches: 3 sets x 25-30 reps
Hanging leg raises: 3 sets x 15-20 reps
Side Ab-Machine: 2 sets 25 reps each side
Day 7: Off
I added cardio but idk how much to do, I don't really care much about being cut but I want to be in shape and get a little more definition.