I tried this a few times already. I really need a new workout, and i go mon-sat and would like to be in there for an hour and a half. Can someone please write me a new routine? thanks in advance.
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Thread: Can anybody here help me? reps.
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01-07-2008, 01:15 PM #1
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01-07-2008, 01:17 PM #2
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01-07-2008, 01:19 PM #3
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01-07-2008, 01:19 PM #4
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01-07-2008, 01:21 PM #5
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01-07-2008, 01:23 PM #6
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01-07-2008, 01:25 PM #7
ok thank you i just got a PM to use this
http://www.allamerican.citymaker.com...ge/5334318.htm
so i think im going to go with this. and up my diet. any input on the workout?
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01-07-2008, 02:20 PM #8
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01-07-2008, 02:22 PM #9
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01-07-2008, 02:25 PM #10
- Join Date: Dec 2006
- Location: Chicago, Illinois, United States
- Age: 34
- Posts: 2,662
- Rep Power: 1066
Try this:
Day 1: CHEST/TRIS/SHOULDERS
Bench: Set of 8,6,4,2 (increasing weight)
DB Military Press: 3?8
Skullcrushers: 12,10,8,6 w/ burnout. (constant weight)
Incline Dumbbell Press: 10,8,6 (increasing weight)
Single Arm Cable Tris: 5?10-15 (optional superset with dumbbell curls)
Cable Chest Flyes: 3?10-12
Dumbbell Shoulder Flyes: 4?10
DAY 2: LEGS
Squats: 4?4-8
Calfs: 4?30 w/burnout after each set
Leg Press: 10,8,6,4 (increasing weight)
Leg Extension: 3?10 w/ stack supersetted with…
Leg Curl: 4?8
Lunges: 3?20 steps
DAY 3: BACK/BIS
Deadlift: 5?5
Wide Grip Pullups: 3 sets to failure
Close Grip Pulldown: 3?10-12
Seated Rows: sets of 10,8,6 (increasing weight)
Cable Curl: 3?10
DB curl: 12,10,8,6,6 (increasing weight)
Reverse C urls: 3?15
DAY 4: LEGS (see above) OR ABS/CALVES/FOREARMS
Leg Raises: 3?30
Crunches: 3?50
Side Crunches/ Oblique Machine: 3?15-20 (each side)
Grips: 5 sets to failure
Wrist Curls: 3?20
Wrist Extension: 3?20
Calves: (same as leg day)
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