ill save it and use it sometime.
Insanity keeps me busy for now.
On Wed, Jul 18, 2012 at 10:18 PM, Madness <nayrrizdaed@gmail.com> wrote:
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 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 3 12, 8, 6 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.
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Posted By Madness to Madness Writers at 7/18/2012 07:18:00 PM
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