i just changed up a couple excercises.
Monday: Chest/Biceps
• Dumbbell DB Bench Press: 4 Sets x 8 Reps
• Inclinde DB Bench Press: 4 Sets x 8 Reps
• Decline DB Bench Press: 3 Sets x 8 Reps
• Cable Crossovers: 2 Sets x 12 Reps
Biceps
• Close EZ Bar Curls: 4 Sets x 8 Reps
• Hammer Curls: 3 Sets x 8 Reps
Tuesday: Legs
• Squats: 5 Sets x 12 Reps
• Leg Curls: 4 Sets x 10 Reps
• Leg Extensions: 4 Sets x 10 Reps
• Leg Presses: 4 Sets x 12 Reps
Wednesday: OFF
Thursday: Back/Calves
Back
• Chinups/Pullups: 4 Sets x 10 Reps
• Low Rows 3 Sets x 10 Reps
• Lat Pulldowns: 3 Sets x 10 Reps
• Seated Rows: 3 Sets x 10 Reps
Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps
Friday: Shoulders/Triceps
Shoulders
• Machine Laterals: 3 Sets x 10 Reps
• Dumbbell Laterals: 3 Sets x 10 Reps
• Side Dumbbell Laterals: 3 Sets x 10 Reps
• Barbell Shrugs: 3 Sets x 10 Reps
Triceps
• Dumbbell Presses: 3 Sets x 10 Reps
• Tricep Pressdowns: 3 Sets x 10 Reps
• Barbell Presses: 3 Sets x 10 Reps
Saturday: OFF
Sunday: OFF
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Thread: How is this animal pak routine?
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01-10-2005, 01:43 AM #1
How is this animal pak routine?
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01-10-2005, 03:39 AM #2
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01-10-2005, 04:44 AM #3
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01-10-2005, 05:52 AM #4
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01-11-2005, 10:38 PM #5
how is this? and are the amount of sets for biceps (7) and triceps (9) good?
Monday: Chest/Biceps
• Dumbbell DB Bench Press: 4 Sets x 8 Reps
• Inclinde DB Bench Press: 4 Sets x 8 Reps
• Decline DB Bench Press: 3 Sets x 8 Reps
• Cable Crossovers: 2 Sets x 12 Reps
Biceps
• Close EZ Bar Curls: 4 Sets x 8 Reps
• Hammer Curls: 3 Sets x 8 Reps
Tuesday: Legs
• Squats: 5 Sets x 12 Reps
• Leg Curls: 4 Sets x 10 Reps
• Leg Extensions: 4 Sets x 10 Reps
• Leg Presses: 4 Sets x 12 Reps
Wednesday: OFF
Thursday: Shoulders/Triceps
Shoulders
• DB Shoulder Press: 3 Sets x 10 Reps
• Side Laterals: 3 Sets x 10 Reps
• Reverse Rear Flies: 3 Sets x 10 Reps
• Barbell Shrugs: 3 Sets x 10 Reps
Triceps
• Dumbbell Presses: 3 Sets x 10 Reps
• Tricep Pressdowns: 3 Sets x 10 Reps
• Barbell Presses: 3 Sets x 10 Reps
Friday: Back/Calves
Back
• Chinups/Pullups: 4 Sets x 10 Reps
• Low Rows 3 Sets x 10 Reps
• Lat Pulldowns: 3 Sets x 10 Reps
• Seated Rows: 3 Sets x 10 Reps
Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps
Saturday: OFF
Sunday: OFF
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01-11-2005, 10:49 PM #6
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