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Anonymous
This is what i do on my arms/chest/back day when i feel like slacking off and cutting it down so im not in the gym all day.
10 Hammer curls 10 Lateral raises 10 Hammer curls 10 Lateral raises 10 Hammer curls 10 Lateral raises 10 Pull-ups 10 Dips 10 Pull-ups 10 Dips 10 Shoulder presses 10 Pull-downs 10 Rows 10 Shoulder presses 10 Pull-downs 10 Rows 10 Shoulder presses 10 Pull-downs 10 Rows 10 Bench arm pull ups (Don't know what it's reall called but I bendover on a bench and lift a weight up and down) 10 Dumbbell bench presses 10 Bench arm pull ups 10 Dumbbell presses 10 Bench arm pull ups 10 Dumbbell presses 20 Arm extension
then i do a legs/glutes day, a core (abs) day, and a cardio day. then a rest day if i feel i need it. then repeat cycle.
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