!Well i couldnt work out this summer. I had no gym to go to, no way of lifting and so yea took a 2 month break. Im hoping muscle memory is on my side. But im doing a four day split.
here it is
its from the sticky. I lifted for 8 months before this so i know how to do everything.
Intermediate (I'll use the same split as the beginner routine, but I suggest going heavier - 6-8 reps)
Monday Quads/hamstrings
Squats (4 sets)
Leg press (3sets)
Leg extensions (2 sets)
Leg curls (3 sets)
Stiff leg deadlift (3 sets)
Tuesday Chest/triceps
Bench press (3 sets)
Incline dumbell press (3 sets)
Dips (2 sets)
Close grip bench press (3 sets)
Skullcrushers (3 sets)
Thursday Back/biceps
Deadlift (4 sets)
Barbell rows (3 sets)
Pullups (3 sets)
Dumbell rows (2 sets)
Barbell curls (3 sets)
Incline dumbell curls (3 sets)
Friday Shoulders/calves
Military press (3 sets) Seated dumbell press as alternative
Side laterals (3 sets) I prefer seated
Rear laterals (3 sets)
Shrugs (3 sets) Barbell or dumbell
Standing calf raises (3 sets)
Seated calf raises (3 sets)
the only difference is that im working out mon-thursday. Cant workout on fridya.
BUt yea i cant wait. Tuesday im hittin the weights with legs!!
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08-31-2003, 10:26 PM #1
FINALLY! Back in the gym after 3 months
5'10/20 Years Old
Goal: 185lbs
6/11: 209
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09-01-2003, 07:34 AM #2
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09-01-2003, 07:42 AM #3
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09-01-2003, 07:28 PM #4
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09-02-2003, 01:21 AM #5
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09-02-2003, 01:46 AM #6
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