anonymousbru
07-18-2010, 05:22 AM
hey guys, This is my routine so far for the past 4 months,
Height: 170-175cm
Weight: 67kg
Goal : 75kg off season and cut down to 70kg
Monday - Chest:
Bench press - 1x10, 1x8,1x8, 1x6
Incline Bench press - 1x12, 1x10, 1x8
Decline DB press - 1x10, 1x8, 1x8, 1x6
Flat DB press - 1x10, 1x8, 1x6
Dips - 3x20
Cable Flys 3x12
Tuesday - Rest
Wednesday - Back:
Lat Pull ups - 3x12
Lat pull down - 1x10, 1x8,1x8, 1x6
Barbell Bent over rows - 1x10, 3x8
Bent over 2 arm long bar row - 3x10
Seated cable rows - 4x8
Deadlifts - 3x6
Thursday - Arms
EZ Barbell Curls - 1x8, 1x6, 1x6, 1x4
Tricep pushdown - 2x20, 1x12, 1x8
Seated curls - 1x12, 1x10, 1x8
Skull crushers - 1x12, 1x10, 1x8
Concentration curls - 2x8, 1x6
DB kickbacks - 3x10
Preacher curls - 3x10
Close grip BB bench press - 1x12, 1x10, 1x8
Reverse curls - 3x10
Friday - Rest
Saturday - Shoulders and Legs:
DB Shoulder press - 1x10, 1x8, 1x6
DB Shoulder raises - 3x10
DB Bent over rear delt raise - 3x10
Side Lateral raise - 3x8
DB Trap shrugs - 3x10
Squats - 1x10, 1x8, 1x6
Leg press - 1x8, 1x6, 1x6
Leg extensions - 3x10
Leg curls - 3x10
Calve raises - 1x20, 2x12
Seated calve raises - 3x8
I really need help for my biceps, I don't superset nor burnset. I need help trying to bust them harder, so the next day i feel it. Any tips help ta!
Height: 170-175cm
Weight: 67kg
Goal : 75kg off season and cut down to 70kg
Monday - Chest:
Bench press - 1x10, 1x8,1x8, 1x6
Incline Bench press - 1x12, 1x10, 1x8
Decline DB press - 1x10, 1x8, 1x8, 1x6
Flat DB press - 1x10, 1x8, 1x6
Dips - 3x20
Cable Flys 3x12
Tuesday - Rest
Wednesday - Back:
Lat Pull ups - 3x12
Lat pull down - 1x10, 1x8,1x8, 1x6
Barbell Bent over rows - 1x10, 3x8
Bent over 2 arm long bar row - 3x10
Seated cable rows - 4x8
Deadlifts - 3x6
Thursday - Arms
EZ Barbell Curls - 1x8, 1x6, 1x6, 1x4
Tricep pushdown - 2x20, 1x12, 1x8
Seated curls - 1x12, 1x10, 1x8
Skull crushers - 1x12, 1x10, 1x8
Concentration curls - 2x8, 1x6
DB kickbacks - 3x10
Preacher curls - 3x10
Close grip BB bench press - 1x12, 1x10, 1x8
Reverse curls - 3x10
Friday - Rest
Saturday - Shoulders and Legs:
DB Shoulder press - 1x10, 1x8, 1x6
DB Shoulder raises - 3x10
DB Bent over rear delt raise - 3x10
Side Lateral raise - 3x8
DB Trap shrugs - 3x10
Squats - 1x10, 1x8, 1x6
Leg press - 1x8, 1x6, 1x6
Leg extensions - 3x10
Leg curls - 3x10
Calve raises - 1x20, 2x12
Seated calve raises - 3x8
I really need help for my biceps, I don't superset nor burnset. I need help trying to bust them harder, so the next day i feel it. Any tips help ta!