RE: I'ts getting warmer again. 03-12-2015, 04:26 AM
#11
And here I am and Im not doing anything.
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RE: I'ts getting warmer again. 03-12-2015, 04:27 AM
#12
(03-12-2015, 04:15 AM)Le Bastion Guardian Wrote: Day 1:
Calves And Hamstring
Hack Squat
Leg Press
Leg Extensions
Romanian Deadlift
Seated Leg Curl
Calves
Seated Calf Raises
Toe Press
Day 2:
Chest
Flat Dumbbell Press
Incline Dumbbell Press
Flat Dumbbell Fly
Incline Dumbbell Fly
Biceps
Barbell Curl
Incline Dumbbell Curl
Machine Preacher Curl
Day 3:
OFF
Day 4:
Back
Medium Grip Pull-Ups
One-arm Dumbbell Row
Reverse Grip Pull-down
Bent Over Barbell Row
Triceps
Lying Triceps Extensions
Triceps Cable Push-Down
Low Cable Triceps Extentions
Day 5:
OFF
Day 6:
Shoulders
Seated Dumbbell Shoulder Press
Side Lateral Dumbbell Raise
Dumbell Lying Rear Lateral Raise
Dumbbell Front Raise
Traps
Barbell Shrug
Abs
Rope Crunch
Knee/Hip Raise On Parallel Bars
Day 7:
OFF
Sets and Reps are all depending on what you want or how far you can push yourself.
what is your average sets and reps for upper and lower?
I don't know anything about nothing, which is why I am master of everything.
RE: I'ts getting warmer again. 03-12-2015, 04:35 AM
#13
(03-12-2015, 04:27 AM)cim_near Wrote:(03-12-2015, 04:15 AM)Le Bastion Guardian Wrote: Day 1:
Calves And Hamstring
Hack Squat
Leg Press
Leg Extensions
Romanian Deadlift
Seated Leg Curl
Calves
Seated Calf Raises
Toe Press
Day 2:
Chest
Flat Dumbbell Press
Incline Dumbbell Press
Flat Dumbbell Fly
Incline Dumbbell Fly
Biceps
Barbell Curl
Incline Dumbbell Curl
Machine Preacher Curl
Day 3:
OFF
Day 4:
Back
Medium Grip Pull-Ups
One-arm Dumbbell Row
Reverse Grip Pull-down
Bent Over Barbell Row
Triceps
Lying Triceps Extensions
Triceps Cable Push-Down
Low Cable Triceps Extentions
Day 5:
OFF
Day 6:
Shoulders
Seated Dumbbell Shoulder Press
Side Lateral Dumbbell Raise
Dumbell Lying Rear Lateral Raise
Dumbbell Front Raise
Traps
Barbell Shrug
Abs
Rope Crunch
Knee/Hip Raise On Parallel Bars
Day 7:
OFF
Sets and Reps are all depending on what you want or how far you can push yourself.
what is your average sets and reps for upper and lower?
2-4 Sets 8-12 Reps
