NorthX08
06-14-2007, 09:55 AM
Decided to get some tips/pointers by posting my new summer workout ont the forums :) Im 5'6 weighing 125lbs. I started it on Monday so i have to catch up a bit, posting wise... So here we go!
Sunday - Rest
Monday - Chest, Abs, Core
Tuesday - Back, Shoulders
Wednesday - Abs, Core
Thursday - Arms
Friday - Legs
Saturday - Abs, Core
Sunday - REST
Monday: Chest
- Bench Press
|105x6 - 110x6 - 110x6 - 115x6|
- Incline DB Press
|30x8 - 35x8 - 35x8|
- Pec Deck Machine
|80x8 - 90x8 - 90x8|
- Decline BB Press
|95x8 - 95x8 - 105x8|
- DB Bench Press
|30x9 - 35x8 - 40x8|
- Power Clean
|95x5 - 110x5 - 115x5 - 125x5|
Tuesday: Back, Shoulders
- Wide Grip Pulldowns Behind the Neck (Machine)
|110x8 - 120x8 - 130x8|
- Alternate DB Front Raises
|15x8 - 20x8 - 20x8|
- BB Shrugs
|155x12 - 175x12 - 195x12|
- Incline Wide Grip Pulldowns (Machine)
|110x8 - 120x8 - 130x8|
- Bent Over 2 Arm Long Bar Row
|70x8 - 80x8 - 85x8|
- BB Bent Over Rows <----- Had bad lift on this one...
|95x8 - 95x8 - 105x8
- Arnold DB Press
|20x8 - 25x8 - 25x8|
- Smith Machine Overhead Shoulder Press
|65x8 - 75x8 - 85x6|
Key:
(Machine) = Cable Machine that doesn't use plates but lighter blocks so you can do more weight..
Other Info:
- I need to make my shoulders alot stronger so anyone have some nice lifts i can do to make them ALOT stronger? Also i gotta find some nice Rowing lifts too cause i hate doing bent over rows
- Wed. & Thurs. workouts will be posted later tonite :)
Cya later!
Sunday - Rest
Monday - Chest, Abs, Core
Tuesday - Back, Shoulders
Wednesday - Abs, Core
Thursday - Arms
Friday - Legs
Saturday - Abs, Core
Sunday - REST
Monday: Chest
- Bench Press
|105x6 - 110x6 - 110x6 - 115x6|
- Incline DB Press
|30x8 - 35x8 - 35x8|
- Pec Deck Machine
|80x8 - 90x8 - 90x8|
- Decline BB Press
|95x8 - 95x8 - 105x8|
- DB Bench Press
|30x9 - 35x8 - 40x8|
- Power Clean
|95x5 - 110x5 - 115x5 - 125x5|
Tuesday: Back, Shoulders
- Wide Grip Pulldowns Behind the Neck (Machine)
|110x8 - 120x8 - 130x8|
- Alternate DB Front Raises
|15x8 - 20x8 - 20x8|
- BB Shrugs
|155x12 - 175x12 - 195x12|
- Incline Wide Grip Pulldowns (Machine)
|110x8 - 120x8 - 130x8|
- Bent Over 2 Arm Long Bar Row
|70x8 - 80x8 - 85x8|
- BB Bent Over Rows <----- Had bad lift on this one...
|95x8 - 95x8 - 105x8
- Arnold DB Press
|20x8 - 25x8 - 25x8|
- Smith Machine Overhead Shoulder Press
|65x8 - 75x8 - 85x6|
Key:
(Machine) = Cable Machine that doesn't use plates but lighter blocks so you can do more weight..
Other Info:
- I need to make my shoulders alot stronger so anyone have some nice lifts i can do to make them ALOT stronger? Also i gotta find some nice Rowing lifts too cause i hate doing bent over rows
- Wed. & Thurs. workouts will be posted later tonite :)
Cya later!