Monday: Chest, Back.
I do 5 minutes of elipticals to get my blood pumpin.
Warm up set of just the bar for bench press
warm up set with 25 on each side.
warm up set wit 45 each side
regular set with one 45 and one 25 on each side. and i get about 6-8 reps of this.
Then i do decline bench.
3 sets of 45 on each side about 8-10 reps.
Then i do incline bench
3 sets of 35 on each side about 8 reps.
Then i do butterflys i do light weight so i can feel it burn.
Back:
Seated cable rows i do 110 pounds 3 sets of 8-12 reps
Lying Tbar row i do 45 pounds 3 sets of 8-12 reps (the handle has 2 grips i do both for one set)
seated pulldowns 110 pounds 3 sets of 8-12 reps
That completes mondays workout.
Tuesday: Legs, Fore Arms, Abbs
I do 5 minutes of elipticals to get my blood pumpin.
Squats i do just the bar to warm up
then 45 to warm up then 2 45's.
then final set i do 2 45's and a 25 for my last set.
Leg Press. 10 45's total 3 sets of 8-12 reps
Leg extensions i cant remember how much weight is it but i do the whole machine. 3 sets of 8-12 reps
Calf raises. 3 sets til failure 90 pounds
calfs on smith machine i dont know the name
i add 45s on each side, throw down 2 25s on the floor where my feet go and i put the bar on my shoulders and work my calfs in 3 directions, feet facing each other, feet facing foward, feet facing outward,
forearms,
forearm curls hand facing up i do 20 pounds til failure 3 sets
forearm curls hand facing down i do 20 pounds til failure 3 sets
abbs, i do the machine
Wednesday:
Bi's n Tri's
Bicept curved bar curl 3 sets of 8-12 reps 25 pounds each side
standing bbar curls, 3 sets of 8-14 reps just the bar (45 pounds) last set til failure
dumbbell curls first set 20 pounds, 20 reps, 2nd set 25 pounds 18 reps, 3rd set 30 pounds 15 reps, 4th set 35 pounds 10-12 reps, 40 pounds 5-8 reps.
cable curls til failure.
Tri's
i dont know the name of this work out but it works extremely well.
i lay on the bench with 20 pounds in my hand i bring it towards my chest and back up 8 times, then towards my head 8 times, again towards my head but wrist facing opisite direction 8 times, i repeat this with both arms and 3 sets of this
cable Vbar i do 100 pounds to warm up a bit 15 reps
then i do 150 pounds 8-14 reps 3 sets of this
then i do rope 60-80 pounds 8 reps of 3 sets
Thursday:
All cardio and abbs.
elipticals for 25 minutes ( im not too good with cardio so im starting off slowly)
Friday.
Shoulders, lats, traps
lateral dumbbell flys mix wit doing it foward. 16 reps of 3 sets
shoulder press, just do the bar first set, add 10 pounds, then add 10 pounds, then add 10 pounds and i keep doing this til i cant go no more.
reardelt one arm at a time 60-80 pounds 3 sets of 10-14 reps, last til failure
Lat pull down, 60 pounds to warm up, then 100 pounds, then 120, then 150. all til failure
traps smith machine, close grip, wide grip, behind my back close grip, 3 sets of 10 reps (45 on each side)
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