Sunday- Shoulders, Back, Biceps
Tuesday- Triceps, Chest, Abs
Thursday- Legs, Abs
Sunday
-Alternating Dumbbell raises - 3 set 10 reps, 2 3lb weights on dumbbells
-Standing Lateral shoulder flyes, 3 sets 8 reps
-Bent Over Dumbbell flyes 3 sets 8 reps
-Bent Over One arm barbell row- 3 sets 10 reps, 1 5lb weight on barbell
-Barbell Curl- 3 sets 10 reps, 2 3lb weights on barbell
-One Arm Bicep Curl 3 sets, 10 reps, 2 3lbs weights on dumbbell.
Tuesday
- Standing tricep Extentions, 3 sets 8 reps, 1 3lb weight on dumbbell
- Tricep Kickbacks, 3 sets 8 reps, dumbbell weight only
- Bent Arm Dumbbell Pullover, 3 sets 8 reps, 1 3lb weight on dumbbell
- Push-ups 3 sets 8 reps, body weight only
- Crunches 3 sets 15 reps, bodyweight only
- Leg Pull-ins 3 sets 15 reps, body weight only
Thursday
-Squats 3 sets 8 reps, 2 10lb weights on barbell
-Barbell Lunges- 3 sets 8 reps, 2 5lb weights on barbell
-Barbell Step-ups, 3 sets 8 reps, 2 5lb weights on barbell
-Standing Calf Raises, 3 sets 10 reps, 2 5lb weights in hand
-Seats Barbell Calf Raises, 3 sets 8 reps, barbell weight only
-Crunches, 3 sets 15 reps, body weight only
One more thing, while working out sometimes on shoulder burns more than the other even though im trying to do the movements as smoothly and evenly as possible why is that? i also feel the burning sensation while im working out but later on im not sore, is that good or bad? Thanks
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04-14-2003, 12:27 PM #1
Hows this work out for gaining muscle?
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04-14-2003, 12:36 PM #2
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