Monday Quads/calves
Squat (4 sets) In both routines done first.
Legpress (4 sets)
Leg extension (3 sets)
Standing calf raise (4 sets)
Seated calf raise (4 sets)
Tuesday Chest/shoulders
Flat barbell press (4 sets)
Incline dumbell press (3 sets)
Low incline flyes (3 sets)
Seated dumbell press (4 sets)
Side laterals (3 sets)
Rear laterals (3 sets)
Thursday Back/hamstrings
Deadlifts (4 sets)
Barbell row (3 sets)
Wide grip pullups (3 sets)
Dumbell row (2 sets)
Shrugs (3 sets)
Stiff leg deadlift (3 sets)
Leg curl (3 sets)
Saturday Triceps/biceps/forearms
Close grip bench press (3 sets)
Skullcrushers (3 sets)
Bench dips (2 sets)
EZ bar curl (3 sets)
Incline dumbell curl (2 sets)
Hammer curls (2 sets) T
Behind back wrist curls (3 sets)
Thanks!
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Thread: rate my split :0
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05-07-2007, 12:47 PM #1
- Join Date: Feb 2006
- Location: Boca Raton, Florida, United States
- Age: 25
- Posts: 706
- Rep Power: 0
rate my split :0
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05-07-2007, 12:52 PM #2
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05-07-2007, 01:01 PM #3
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05-07-2007, 02:54 PM #4
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05-07-2007, 02:58 PM #5
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05-07-2007, 03:02 PM #6
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