Elijahs 10 week routine.....

[SuperMaine]

Hey everyone i know im new to this website and need to earn my credit on here, and i know all of you know this stuff by now, but i have a 10 week routine that can change your body forever to the way you want it. That can drastically improve your look and the look others give you!!

try it out if you want.
keep in mind abs are EVERYDAY!!!! midsection is key!!

every 3 weeks i will post the next 3 weeks of exercises....enjoy..youll love it!!

WEEK 1(is for the beginners of this routine, prepares your body)
week 1

day 1 - chest
incline dumbells - 3x12,10,8
flat dumbells - 3x12,10,8
cable flyes - 3x12,12,12
weighted dips - 3x8,8,8

day 2 - legs
squats - 3x10,8,6
leg press - 3x8,8,8
lunges - 2x10,10

day 3 - delts
dumbell press - 3x10,8,8
arnold press - 3x8,8,8
side raises - 3x10,10,10
rear pulls - 4x12,12,10,10
bar shrugs - 4x15,12,10,8

day 4 - back
lat pull down, behind neck - 4x10,10,8,8
close grip pulls - 4x10,10,10,10
concentrated single arm dumbell pull - 3x12,10,8
front lat pull down - 3x10,10,10

day5 - bis/tris
skull crushers - 4x12,10,10,8
single arm DB preacher curl - 4x10,10,8,8

WEEK 2
Day 1
CHEST
Incline bench press ? 4x12,10,10,8
Flat bench heavy- 4x10,6,4,4
Flat DB flye- 4x12
DB pullover heavy- 4x8

ABS
Hanging leg raises- 4x12
Elijahs Swiss ball exercise

Day 2
BACK
Lat pulldown -4x failure (15 at most)
Close grip pull- 4x12,12,10,10
Single arm DB row- 4x10,10,8,8
Barbell shrugs- 4x15,15,12,12
Sraight legged dead lift- 4x15

LOWER BACK
Hyperextensions ? 4x18

Day 3
Cardio for 1 hour

Basketball, rockclimbing, elliptical, running

Day 4
LEGS
Squats- 4x10,8,8,8
Leg press- 4x8
Calf raises- 2x15

ABS
Rope crunches- 4x25 slow

Day 5
SHOULDERS
Barbell shoulder press- 4x10
Lateral raises- 4x12
Smith machine upright rows- 4x12,10,10,10
Rear delt cable pull- 4x12

ABS
Decline twist- 50 ea side
Side bridges on bench- 4x15

WEEK 3(yes its 10 set of 10 reps)
Day 1
Flat bench press - 10x10
seated rotating DB curl - 10x10

day 2
squat- 10x10
skull crushes incline - 10x10

day 3
DB shoulder press- 10x10
pull ups- 10x10* or lat pull down if you cannot perform 10 reps of pull ups

day 4
Incline DB press - 10x10
preacher curl - 10x10

day 5
leg press - 10x10
v-bar press down - 10x10

day 6
upright rows - 10x10
bent over rows - 10x10

[SuperMaine]

BUMP FOR THIS THREAD....i have been getting questions about my body , and my workouts, about my routine....here it is.....try it and post your response

[Turbine_Doc]

hey man...wheres the next 3? lol, later dude

[onechance7]

What sort of ab exercises do you do daily?

[curt_james]

Originally Posted by onechance7

What sort of ab exercises do you do daily?

Obviously the ones that WORK! But, yeah, X2 on that question.

[Endeavourer]

sounds like a good plan, but you need to update it...

__________________
Endeavourer's New Journal:
> On the road to hugeness!

[NickUSN]

Hey bro, I'm taking your plan to heart, and to the gym. I'll let you know how it goes....hey, it wouldn't hurt if you shared your nutritional plan also....HINT

[xemtekx]

good stuff check out mine --> http://forum.bodybuilding.com/showth...hp?t=109244831

[scorry]

Fella

I'm just starting out with your ten week programme, ive copied down the 1st 3 weeks, when will you be posting the remaining? don't want to miss it.

Seeing the outcome of your training is whats motivating me.....awesome

[ATORRES7]

I really liked your workout you put on here. I kinda hit a rut with my workout and it's time for a change. I'm gonna try it and see where it goes. I'll keep you posted man!

"Kill...........!"

[Udacidrain]

Elijah,

Any updates to this?

[theaccent13]

Hey Elijah,

Was curious if you ever updated this program of yours... it's been over a year.

BTW, have followed your progress... really impressive, an inspiration!

Cheers,

Chris

[Nshx]

Would be good too see an update to this!

[Retardo-pex]

Why does chest get its own day but you don't recommend any real hamstring work?