MONDAY UPPER DAY
warm up for 15 minutes on treadmill
around the world: 4 sets or 12, 10, 10 and 8 reps
babrell bench pressing: 4 sets 12, 8 , 6 and 4 reps
dumbell bench pressing: 3 sets 10, 8 and 6 reps
incline bench pressing: 3 sets of 12, 8 and 4 reps
butterfly fly machine: 6 sets of 12 reps
eagle sit ups: 10 sets of 15 reps
barbell curls: 4 sets of 12, 10, 8 and 6 reps
hammer curls: 4 sets of 12, 10, 8 and 6 reps
preracher curls: 4 sets of 12, 10, 8 and 6 reps
spider curls: 4 sets of 12, 10, 8 and 6 reps
cool down for a 45 minute jog on the treadmill
TUESDAY LOWER DAY
treadmill for 30 minutes warm up
freehand jump squats: 3 sets of 12 reps
hack squat: 3 sets of 10,8 and 6 reps
leg press: 6 sets of 12, 12, 10, 10, 8, 6 reps
sitting leg extensions: 6 sets of 15, 15, 12, 12, 10, and 8 reps
flutter kicks: 3 sets of 30 seconds each
seated leg curl: 3 sets of 10, 10 and 6 reps
cool down for 1 hour jog after
WEDNESENDAY UPPER DAY
warm up for 15 minutes on treadmill
lat pulldowns: 8 sets of 12, 12, 12, 10, 10, 8, 8, 4 reps
dumbell row: 4 sets of 12, 10, 8 and 6 reps
seated cable rows: 3 sets of 10 reps
skull crushers: 8 sets of 12 reps each
dumbell kickbacks: 3 setrs of 5 reps
tri pulldowns: 4 sets of 12, 10 8 and 6 reps
cool down for a 45 minute jog on the treadmill
then repeate for thursday, friday and saturday. Sunday is off. ive done a lot of reading and i talked with a couple big dudes and so far this looks liek it will cover all the basics and get my muscles pumped and huge the fastest.
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