Goal to build mass
Chest Routine:
Flat bench press 3x 4-6 reps
Incline DB press 3x 6-8 reps
Leaning forward weighted dips 3x 8-10
Flyes 3x 8-10 reps
Back Routine:
Seated Cable rows 3x 8-12 reps
Pull-ups 3x 6-8 reps
Bent over dumbbell row 3x 8-12
Wide-grip lat pulldown 3x 8-12 reps
Bicep Routine:
Dumbbell Concentration Curls 3x 6-8 reps
Preacher Curls 3x 6-8 reps
Standing Barbell curl 3x 8-10 reps
Tricep Routine:
Pulley pushdowns 2 sets x 8-12 reps
V-Tricep Extension 3x 8-10
Leg Routine:
Squats 3 sets x 10-12 reps
Leg press 2 x 10-12 reps
Leg Extensions 3 sets x 8-10 reps
Lunges 3 sets x 6-8 reps
Ab Routine:
Decline Weighted sit-ups
Ab Crunch Machine
Jack knife Sit-ups
Shoulders & Traps:
Lateral Raises 3x 7-10
Military Press 3x 6-8 HEAVY
Seated DB Press 3x 6-8 HEAVY
Seated rear Delt raise 3x 10-12 last set to failure
Shrugs 4x 6-8 reps
Monday: Chest & Tri's & Abs
Tuesday: Back & Bi's
Wednesday: Legs & Shoulders & Traps & Abs
Thursday: Chest & Back
Friday: Rest
Saturday: Legs & Shoulder & Abs
Sunday: Rest
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Thread: Critique my routine please
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01-24-2013, 11:57 AM #1
Critique my routine please
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01-24-2013, 11:59 AM #2
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01-24-2013, 12:04 PM #3
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01-24-2013, 12:05 PM #4
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01-24-2013, 12:41 PM #5
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01-24-2013, 01:58 PM #6
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