thewacoskid
01-22-2012, 01:32 PM
I have been training for about a year now. I have never really had that many friends so the gym gave me something to do. I train 6 days a week and never set a time. All lifts range from 3-10 sets and 3-15 reps. Anyways, let me know what you think. Thanks!
Monday: Chest and Tri's
Bench
Incline (25 degree) bench
Decline bench
Laying down chest flies
Incline chest flies
Cable Cross over
Pushups
Close grip bench
Tricep pull down rope
Tricep pull down bar
Overhead tricep extensons
Laying down triceps extensions
Skull crushers
Tricep cable extensions
Dips
Abs(usually about 20 min or so..)
Tuesday: Back and Bi's
Deadlift
Power clean
Bent over row close grip
Bent over row wide grip
T-bar row V-grip
Lawnmowers
Seated rows
Seated rows pulling up at 45 degree angle
Lat pull down bar
Lat pull down handles
Wide grip pull ups
Cable rows crossover
Flat bar curls
Dumbbell curls
Hammer curls
Cable machine rope curls
Concentration curls
Preacher curls
"21s"
Wednesday: Shoulders, traps, and forearms
Military Press
Behind the neck press
Dumbbell press (stop at ears)
Upright rows
Dumbbell later raises
Dumbbell forward raises
V-press
Shoulder flies
Arnold Presses
Barbell shrugs
Barbell shrugs behind the back
Dumbbell shrugs
Cable shrugs at an angle
Behind the back forearms
Infront forearm curls
Thursday: Legs & Abs
Squats
Front squats
Wide leg squats
Leg press
Walking lunges
Standing in place lunges
Dumbbell squats on seat
Straight leg deadlift
Good mornings
Hamstring curls machine
Calves feet forward
Calves feet out
Calves feet in
Abs
Friday: Chest and Tri
same as monday
Saturday: Back and bis
same as tuesday
Sunday: at home abs
Lemme no what you think please, these workout usually take anywhere from 2-3.5 hours depending on the weight and how I am feeling. Thank you guy so much!!!!
Monday: Chest and Tri's
Bench
Incline (25 degree) bench
Decline bench
Laying down chest flies
Incline chest flies
Cable Cross over
Pushups
Close grip bench
Tricep pull down rope
Tricep pull down bar
Overhead tricep extensons
Laying down triceps extensions
Skull crushers
Tricep cable extensions
Dips
Abs(usually about 20 min or so..)
Tuesday: Back and Bi's
Deadlift
Power clean
Bent over row close grip
Bent over row wide grip
T-bar row V-grip
Lawnmowers
Seated rows
Seated rows pulling up at 45 degree angle
Lat pull down bar
Lat pull down handles
Wide grip pull ups
Cable rows crossover
Flat bar curls
Dumbbell curls
Hammer curls
Cable machine rope curls
Concentration curls
Preacher curls
"21s"
Wednesday: Shoulders, traps, and forearms
Military Press
Behind the neck press
Dumbbell press (stop at ears)
Upright rows
Dumbbell later raises
Dumbbell forward raises
V-press
Shoulder flies
Arnold Presses
Barbell shrugs
Barbell shrugs behind the back
Dumbbell shrugs
Cable shrugs at an angle
Behind the back forearms
Infront forearm curls
Thursday: Legs & Abs
Squats
Front squats
Wide leg squats
Leg press
Walking lunges
Standing in place lunges
Dumbbell squats on seat
Straight leg deadlift
Good mornings
Hamstring curls machine
Calves feet forward
Calves feet out
Calves feet in
Abs
Friday: Chest and Tri
same as monday
Saturday: Back and bis
same as tuesday
Sunday: at home abs
Lemme no what you think please, these workout usually take anywhere from 2-3.5 hours depending on the weight and how I am feeling. Thank you guy so much!!!!