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Anonymous
>>314280
Monday: Back- 3x12-15 chin ups, 4x8-10 seated rows, 4x12 wide grip pull-downs, 3x8-10 T-bar rows, 3x10-12 dumbbell pullovers
Tuesday: Shoulders/Traps 3x12-15 lateral raises, 3x8-10 military presses, 3x12 front dumbbell raises, 3x12-15 reverse flies
Traps: 3x12-15 hack squat machine shrugs, 3x8-10 behind the back shrugs
Wednesday: Bi's and Tri's- 3x10-12 Barbell curls superset with 3x10-12 overhead extensions, 3x12-15 alternating dumbbell curls superset with tricep press downs, 3x8-10 Preacher curls superset with skull crushers
Thursday: Off
Friday: Legs- 2x10 jump squats, 3x10-12 medium stance squats, 3x10-12 single leg presses, 3x10-12 stiff legged dead lifts, 3x12-15 leg extensions with the last set being a drop set, 4x12-15 single ham curls, Pyramid style of 15, 12, 10, 8, 6, 8, 10, 12, 15 reps of standing calve raises
Saturday: Chest- 3x8-10 flat bench press superset with 3x12-15 incline dumbbell flies, 3x8-10 decline bench press superset with 3x12-15 alternating dumbbell presses
Sunday: Abs/forearms- 2x30 crunches, 30 side crunches, 30 leg raises, 30 more crunches consecutively and build up form there. Forearms- 3x10-12 reverse curls superset with 4x12-25 behind the back wrist curls
This cycle continues for 6 weeks. 40-45 min of cardio is done after the weight training but less likely after a hard leg work out. Depending on the intensity of the workout cardio should be done atleast 4 times a week.
Depending on the similarities of the workout plan above and what is listed on CF for the day, I'll just choose one to do.
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