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View Full Version : A long time ago in a Gym far far away...



DavHam1618
06-23-10, 9:03 pm
I have been rolling for 5 years but thats nothing compared to what I want to learn here, so I am passing the book around with my days in it and all the advice I can get I accept. I am one of those "I will try anything once" kind of people. Alright, my first destination was learning basics. I put my mind to a "House" method and I am about to go to that method pretty soon for a month cycle. Heres what I did,

Workout:
Day 1- Chest and Tri
Bench Press - 4x:12, 10, 8, 6
Flat Flye - 4x:12, 10, 8, 6
Pec-Dec Flye - 3x:10, 10, 10
Pulldowns - 4x:12, 10, 8, 6
Suicides - 4x:12, 10, 8, 6
Kickbacks - 3x:10,10,10
Day 2- Back and Bi
DB Rows - 4x:12, 10, 8, 6
Lat Pulldown - 4x:12, 10, 8, 6
Low Row - 3x:10, 10, 10
Deadlift - 2x: 8, 6
Barbell Curl - 4x:12, 10, 8,6
Sitting Hammer Curl - 4x: 12, 10, 8, 6
Double Back Side Curl - 3x: 10, 10, 10

Day 3 - Rest

Day 4 - Shoulders and Traps
Military Press - 4x:12, 10, 8, 6
Front Raises - 4x:12, 10, 8, 6
Side Lats - 3x:10, 10, 10
Barbell Shrugs - 3x:12, 10, 8
Rear Shrugs - 3x:10, 10, 10
Close Grip Front Row - 2x: 10, 10

Day 5 - Legs
Squat - 4x: 12, 10, 8, 6
Leg Press - 4x: 12, 10, 8, 6
Leg Ext - 3x: 10, 10, 10
Leg Curl - 3x:10, 10, 10
Calf Raise - 3x:12, 10, 8
Sitting Calf Raise - 3x:12, 10, 8

Day 6 - Rest

Day 7 - Rest

And thats it. Keep ya posted.

C.Coronato
06-24-10, 10:11 am
Good start my man, Welcome.