Bodybuilding.com - Workout Program
| Back |
Biceps |
| Dead Lift - 4x 3-5 reps |
Barbell Curls - 5x 4-6 |
| Pulldowns to the front - 4x 6-8 |
Dumbbell Curls - 4x 6-8 |
| Pulley Rows - 4x 6-8 |
|
| Dumbbell Rows - 4x 6-8 |
|
| Chest |
Shoulders |
| Barbell Bench Press - 3x 3-5 |
Lateral Raises - 4x 8-10 |
| Incline Bench Press - 3x 4-6 |
Bent Laterals - 4x 8-10 |
| Dumbbell Press (flat/incline) - 3x 6-8 |
Dumbbell Press - 3x 4-6 |
| Triceps |
Forearms |
* Pressdowns - 4x 6-8
Reverse Grip Pressdowns - 4x 6-8 |
Wrist curls - 4x 4-6 |
| 1 arm Pulldowns - 4x 6-8 |
Wrist roller |
| Skull Crushers - 4x 6-8 |
Wack It (Just kidding!) |
* Superset
| Traps |
Abs |
| Upright Rows - 4x 4-6 |
Crunches - 4x 20 |
| Dumbbell Shrugs - 4x 6-8 |
Reverse Crunches - 4x 20 |
| |
Medicine Ball - 4 x50 |
* Medicine ball twists, they really burn my obliques.
| Thighs |
Calves |
| Leg Press - 4x 6-8 |
Standing Calf Raise - 5x 4-6 |
| Leg Extension - 4x 10-12 |
Leg Press Calf Raise - 3x 6-8 |
| Leg Curl - 5x 8-10 |
|
| Squat - 5x 6-8 |
|
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