Billoceps Workout Log

Billoceps · 08-10-2009, 12:22 PM

Split
-----
Chest/Triceps
Legs/Core
Off
Shoulders/Traps
Off
Back/Biceps
Off

Switching Up Routine
--------------------
Every 4 Weeks
Take an extra day off

Mid Chest 4 Sets
---------
Bench Press
Dumbell Bench
Flat Cable Cross
Dumbell Flyes

Upper Chest 4 Sets
-----------
Incline Bench
Incline Dumbell Bench
Incline Cable Cross
Incline Dumbell Flyes

Lower Chest 4 Sets
-----------
Weighted Forward Dips
Decline Bench
Decline Dumbell Press
Cable Cross

Triceps 8 Sets
-------
Close Grip Bench Press
Skullcrushers
Pushdowns
Dips

Quads 3 Sets
-----
Squats
Leg Extensions

Glutes 3 Sets
------
Leg Press
Lunges

Hamstring 6 Sets
---------
Leg Curls
Seated Hamstring Machine
Hyperextensions

Calves 4 Sets
-----
Seated Calf Raise
Standing Calf Raise

Back 12 Sets
----
Deadlift
Still Legged Deadlift
Lat Pulls
Bent Over Rows
Dumbell Rows
Seated Cable Rows
T-Bar Rows
Reverse Grip Pulldowns

Biceps 8 Sets
------
Hammer Curls
Preacher Curls
Barbell Curls
Bicep Curls

Traps 4 Sets
-----
Upright Rows
Barbell Shrug
Weighted Shrugs

Shoulders 8 Sets
---------
Military Press
Dumbell Shoulder Press
Lateral Raises
Dumbell Lateral Raises

Abs 4 Sets
---
Weighted Crunch Machine
Decline Weighted Crunches

Obliques 4 Sets
--------
Machine Russian Twists
Decline Russian Twists

Billoceps · 08-10-2009, 12:26 PM

Off

Billoceps · 08-11-2009, 05:44 PM

Chest and Triceps

Dumbell Bench 3x6
Dumbell Flyes 1x10
Incline Bench 3x6
Incline Cable Flyes 1x10
Decline Bench 2x8
Dips 2x8

Close Grip Bench 3x10
Skullcrushers 3x10
Pushdowns 2x10

Billoceps · 08-12-2009, 08:11 PM

Legs and Core

Squats 2x6
Leg Extensions 1x10
Leg Press 2x6
Lunges 1x10
Leg Curls 3x8
Seated Hamstring Machine 2x10
Hyperextensions 1x10
Seated Calf Raise 3x10
Standing Calf Raise 1x10

Decline Weighted Crunches 2x10
Weighted Crunch Machine 2x10
Russian Twists 3x10
Machine Russian Twists 1x10

Billoceps · 08-13-2009, 11:21 AM

Off

Billoceps · 08-14-2009, 08:06 AM

Missed Workout

Having to skip due to some circumstances.

Continuing routine as I would have tomorrow with a Shoulder/Traps day

strongaaron15 · 08-31-2009, 03:09 PM

subbin to ur workout log bro, you should add some picts and definetly put the weights used.

also look at the code used in my or bondons log. use something like that and your log will look better, and the workout posts will stand out more.