Wednesday, July 18, 2012

new 10 week workout routine if you're interested... I made it myself

     
Monday - Chest and Triceps                                                                                
                                                              Recordings     3-Day Weight Chart  
Chest              
Exercise Sets Reps Set 1 Set 2 Set 3 Set 4      
Barbell Bench Press 4 10, 8, 8, 6           Day 1  
Incline Bench Press 3 8, 8, 6           Day 3  
Decline Bench Press 3 8, 8, 6           Day 6  
Dumbbell Flys 2 10           Day 9  
Dumbbell Pullover 2 8           Day 12  
Cable Flys (Seated or standing) 9 12x3*, 8x3, 6x3           Day 15  
                Day 18  
Triceps           Day 21  
Exercise Sets Reps Set 1 Set 2 Set 3 Set 4   Day 24  
Tricep Extension 4 10, 8, 8, 6           Day 27  
Tricep Dip 3 10           Day 30  
Tricep Bench Dip 3 8           Day 33  
Skull Crushers
3 10, 8, 6           Day 36  
Notes           Day 39  
None.           Day 42  
                Day 45  
                Day 48  
                Day 51  
Tuesday - Back and Biceps              
Back        
Exercise Sets Reps Set 1 Set 2 Set 3 Set 4
Chin Up 2 8        
One Arm Dumbbell Row 3 8        
Seated Row 2 8        
Bent Over Barbell Row 2 8        
Lat Pull Down 3 10, 10, 8        
Deadlifts 3 10, 8, 6        
             
Biceps        
Exercise Sets Reps Set 1 Set 2 Set 3 Set 4
Standing Barbell Curl 3 8, 8, 6        
Close Grip Preacher Curl 3 8, 8, 6        
Incline Dumbbell Curl 2 12 to 14        
Concentration Curl 2 10        
Seated Dumbbell Curl 4 15, 12, 8, 8        
Isolated Cable Side Curl 4 12, 8, 6, 4        
Cable Burnout 3 25, 18, 15        
Notes        
None.        
WEDNESDAY - REST DAY/CARDIO            
ABS            
             
Thursday - Shoulders and Forearms        
Shoulders        
Exercise Sets Reps Set 1 Set 2 Set 3 Set 4
Machine Shoulder Press 3 10        
Dumbbell Reverse Fly 3 10        
Military Press 4 10        
Dumbbell Lateral Raise 2 10        
Dumbbell Shrugs 2 10        
Upright Row 2 10        
Clean and Press
3 12, 8, 6        
Cable Lateral Raises
3 10, 8, 8        
Forearms        
Exercise Sets Reps Set 1 Set 2 Set 3 Set 4
Standing Wrist Curl 4 10        
Barbell Wrist Curl 4 10        
Notes        
Dumbbell shrugs and upright row can be supersetted.        
             
Friday - legs        
Legs        
Exercise Sets Reps Set 1 Set 2 Set 3 Set 4
Squat 5 10, 8, 8, 6, 4        
Leg Extension 3 12        
Leg Curl 3 12        
Stiff Legged Deadlifts 3 15, 12, 10        
Leg Presses 4 12*, 10*, 8, 8        
             
Calves        
Exercise Sets Reps Set 1 Set 2 Set 3 Set 4
Standing Calf Raise 4 12        
Seated calf Raise 2 12        
Notes        
None.        
 

No comments:

Post a Comment