Day 1: Upper
Barbell Bench: 10,10,8,8
Barbell row: 10,10,8,8
Shoulder Press: 10,10,8,8
Dumbell pullover: 10,10,10
Close Grip Bench: 10,10,10
Barbell curl: 10,10,10
Day 2: Lower body
Dumbell sqaut: 10,10,8,8
Leg press: 10,10,8
Dumbell romanian deadlift: 10,10,8,8
Leg curl: 10,10,8
Smith machine calf: 10,10,10,10
Seated Calf machines: 10,10,10,10
abs
Day 3: Upper
Barbell Bench: 10,10,8,8
Barbell row: 10,10,8,8
Shoulder Press: 10,10,8,8
Dumbell pullover: 10,10,10
Dips: max,max,max
Pullups: max,max,max
Day 4: Lower body
Dumbell sqaut: 10,10,8,8
Leg press: 10,10,8
Dumbell romanian deadlift: 10,10,8,8
Leg curl: 10,10,8
Smith machine calf: 10,10,10,10
Seated Calf machines: 10,10,10,10
abs
I know the dumbell sqaut and deadlift seem wierd, but my gym dosen't have a power bar (bethatic, right?) and prohibits barbell deadlifts, so I'm stick there until I can drive.
Thanks for your help
Bookmarks