Gio71
04-02-09, 11:01 am
Mon : Chest/Biceps
Warmup : Dips 1 x 25
Flat Benchpress : 4 x 8
Incline Benchpress : 4x 8
DB ' Flys : 4 x 8-10
Chestpress machine : 3x 10-12
Biceps : Straight Barbell Curls: 4x 8
Ez Close Bar Curls : 4x 8
Tues : OFF
Wednesday : Back/Abs
Cable Pulldows : 4x 8
Reverse Barbell Rows : 4x 8
Deadlifts : 4 x 8
Rear Shrugs : 3x 10-12
Abs-
Straight Leg Lifts: 4x 12
Bent Knee Leg Lifts: 4x 12
Incline Sit-Ups: 4x 12
Thursday : OFF
Friday : Shoulder/Triceps
Rear Military Presses: 4 x 10-12
Front Military Presses: 4 x 10-12
Bent-Over Laterals: 4 x 10-12
Triceps -
Nose Breakers: 4x 8
Dips: 4x 8
Tricep Pushdowns: 4x 8
Saturday : Legs/Abs
Squats: 5 Sets x 8 Reps
Leg Presses: 4x12-15
Leg Extensions: 4x 12-15
Leg Curls: 4x 8
Straight Leg Lifts: 4x 12
Bent Knee Leg Lifts: 4x 12
Incline Sit-Ups: 4x 12
Goal : Gain Muscle mass
Warmup : Dips 1 x 25
Flat Benchpress : 4 x 8
Incline Benchpress : 4x 8
DB ' Flys : 4 x 8-10
Chestpress machine : 3x 10-12
Biceps : Straight Barbell Curls: 4x 8
Ez Close Bar Curls : 4x 8
Tues : OFF
Wednesday : Back/Abs
Cable Pulldows : 4x 8
Reverse Barbell Rows : 4x 8
Deadlifts : 4 x 8
Rear Shrugs : 3x 10-12
Abs-
Straight Leg Lifts: 4x 12
Bent Knee Leg Lifts: 4x 12
Incline Sit-Ups: 4x 12
Thursday : OFF
Friday : Shoulder/Triceps
Rear Military Presses: 4 x 10-12
Front Military Presses: 4 x 10-12
Bent-Over Laterals: 4 x 10-12
Triceps -
Nose Breakers: 4x 8
Dips: 4x 8
Tricep Pushdowns: 4x 8
Saturday : Legs/Abs
Squats: 5 Sets x 8 Reps
Leg Presses: 4x12-15
Leg Extensions: 4x 12-15
Leg Curls: 4x 8
Straight Leg Lifts: 4x 12
Bent Knee Leg Lifts: 4x 12
Incline Sit-Ups: 4x 12
Goal : Gain Muscle mass