Current weight is 182.2. Up 1/2 pound from last week.
Monday - Upper body strength
- Incline DB flys - 3 x 8-12
- Decline DB flys - 3x8-10
- Bent rows - 3x8-12
- Close grip pulldowns - 3x8-10
- Seated military press - 3x8-12
- EZ bar curls - 3x8-10
- OH DB tri extension - 3x8-10
- Cable reverse curls SS w/Band kickbacks - 3x10-14
Tuesday - Lower body strength
- Back squats - 3x8-12 - Tweak the back on the last set of 250. Feels fine now.
- Leg extensions - 3x8-10
- Still leg deadlifts - 3x8-12
- Standing calf raise - 3x6-8
- Seated calf raise - 3x8-14
Abs - Superset all three exercises - 3x8-12
- Cable crunches
- Crunches
- V-ups
Thursday - Chest/Back
- Flat DB press - 3x8-12
- Incline DB flys - 3x8-12
- Cable crossovers - 4x12-15
- Rack chins - 3x8-12
- Pulldowns - 3x8-12
- Cable rows - 3x8-12
- Cable pullovers - 4x8-15
Friday - Legs/Abs
- Leg press - 3x8-12
- DB squats w/SB - 3x8-12
- Leg extensions - 4x15
- Glute/Ham raise - 3x8-12 - Use SB so I am able to get through this exercise. Very hard w/o
- Lying leg curls - 4x8-15
- Seated calves - 3x8-12
- Calves on leg press - 4x12
- Back extensions - 2x12-15
- Abs - Superset 3x8-12 (weighted incline crunch, leg raises, straight leg crunch
Saturday - Delts/Arms
- Seated DB press - 3x8-12
- Lateral/Front raise (superset) - 3x10-14
- Upright rows - 3x8-12
- Incline DB curls - 3x8-12
- Cable preacher curls - 3x8-12
- OH cable tricep ext. - 3x8-12
- Decline close grip bench - 3x8-12
- Cable hammer curls/pressdowns (superset) - 3x12-15
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