Pages: 1
out with the old, in with the new(routine)
(CLICK HERE here to view the original thread with full colors/images)
Posted by: swordfish
Delts
day 1- behind the neck- 2x6-8
seated db press- 2x6-8
upright rows-2x6-8
quads a.m.
day 2- squats- 2x6-8
hack squats- 2x6-8
leg press- 2x6-8
hams/calves p.m.
stiff deads- 2x6-8
leg curls-2x8
seated raises- 2x10-12
standing raises- 2x10-12
chest/bis
day 3- inc. bb- 2x6-8
flat bb OR db- 2x8
flat flyes- 2x8
barbell curl- 2x6-8
hammer curl- 2x6-8
back/tris
day 4- deads- 2x6-8
barbell rows- 2x6-8
t-bar rows- 2x8
skull crushers- 2x8
dips- 2x6-8
abs are done on day 1 or 2, with crunches and oblique crunches- 2x15 or so.
i consider hammer curl to be a bicep exercise, not sure though?????????
any other thoughts on this program???
Posted by: ihateschoolmt
Looks pretty good, I would add another set for squats and deadlifts though. Hammers are for bi's.
Posted by: maxpro2
I personally would not work out my biceps the day before I do back.
(CLICK HERE here to view the original thread with full colors/images)
out with the old, in with the new(routine)
Article Archives
