Back:
Bent over DB row 10x3
Lat pulldowns 10x3
Bent over BB row 8x4
Standing front
Lat raises
Chest:
(3 supersets) DB incline press 10 reps THEN DB incline fly 5 reps
Cable crossovers 10x4
Flat BB press 6-8x5
Decline BB press 10x2
Biceps:
(3 supersets) EZ bar curls 10 reps THEN Hammer bar curls 10 reps (on preacher bench)
Cable curls 10x4
Reverse BB curls 10x3
Triceps:
Overhead extension 10x3
Kickbacks 10x3
Close grip bench press 10x3
Cable pulldowns 10x2
Cable pushdowns 10x2
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07-11-2012, 07:19 AM #1
- Join Date: Apr 2012
- Location: Huddersfield, West Yorkshire, United Kingdom (Great Britain)
- Age: 28
- Posts: 778
- Rep Power: 201
Todays workout (back, chest, biceps and triceps)
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07-11-2012, 07:30 AM #2
Did you have a question? If you wish to share your workouts then please do so in the appropriate section. Go here: http://forum.bodybuilding.com/forumdisplay.php?f=66
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07-11-2012, 07:31 AM #3
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07-11-2012, 08:14 AM #4
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07-11-2012, 08:15 AM #5
where's the dead lifts and pull ups? triceps don't need THAT much direct work, especially since they'll already be partly fatigued from pressing movements. same goes for bis, with really heavy and high volume back work, you will get results from 1-2 bicep movements. condense it some more. even though this isn't the workout programs section, it's not like you're the typical teenager doing nothing but curls and flat bench.
Powerlifter convert. Follow on instagram Sharpie_bendingbarbells
Most recent comp lifts: 405/305/475
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07-11-2012, 08:42 AM #6
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07-11-2012, 08:44 AM #7
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07-11-2012, 11:52 AM #8
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07-11-2012, 11:54 AM #9
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07-11-2012, 11:55 AM #10
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07-11-2012, 11:56 AM #11
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07-11-2012, 01:22 PM #12
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