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Old 02-23-2011, 03:35 PM   #3 (permalink)
Crimson Death
Fortune and Glory
 
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Join Date: Nov 2008
Location: Clayton, NJ
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A while ago Mar had asked me for my workout routine so I figured I'd just post it here for public consumption.


Week #1

3 sets of 10/8/max (usually 4-6 reps)

Sunday/Tuesday/Thursday

Chest
Flat Bench Press
Incline Dumbbell Press
Pullovers

Back
Chin-Ups (I do as many as I can at a time and stop at 50 total reps)
Deadlifts
Bent-Over Rows

Legs
Squats
Lunges
Leg Curls
Standing Calf Raises

Monday/Wednesday/Friday

Shoulders
Seated Dumbbell Press
Upright Rows
Arnold Press
Dumbbell Lateral Raises

Lower Back
Straight-Leg Deadlifts
Good Mornings

Biceps
Standing Barbell Curls
Preacher Dumbbell Curls

Triceps
Weighted Dips
Seated Dumbbell Extensions

---------------------------------

Week #2

Sunday Chest

Flat Bench Press
Incline Dumbbell Press
Pullovers
Dumbbell Fly
Peckdeck
Cable Crossovers

Monday Back

Chin-Ups (I do as many as I can at a time and stop at 50 total reps)
Deadlifts
Straight Leg Deadlifts
T-bar Rows
Bent Over Rows
Seated Row
Good Mornings

Tuesday Legs

Squats
Lunges
Leg Extensions
Leg Curls
Leg Press
Hack Squat

Wednesday Shoulders

Seated Dumbbell Press
Upright Row
Arnold Press
Shrugs
Seated behind the head Barbell Press
Lateral Raise
Front Raise
Rear Raise

Thursday Biceps

Chin-Up
Standing Barbell Curl
Seated Dumbbell Curl
Preacher Dumbbell Curl
Preacher Dumbbell Hammer Curl

Friday Triceps

Weighted Dips
Skull Crushers
Seated Dumbbell Extensions
Rope Pull-Downs
Rope Overhead Extensions
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