Stonerboner
Registered
day1 bi's shoulders abs
bi's
dumbell curls 3x8
ez bar curls 3x8
hammer curls 3x8
machine curls 3x8
(somedays i throw in concentration curls but not often)
shoulders
overhead machine 3x8
shoulder press 3x8
standing side raises and lateral raises 3x10-12
dumbell shrugs 3x12-15
abs
leg lifts 3x20 ( 1 knee lift to the chest and one lift with legs straight out)
side bends with dumbells 3x 10-12
ab chair 3x 20
15 minutes of cardio
day 2 chest and tri's
chest
incline press machine 3x10
decline press machine 3x10
seated machine flys 3x10
push ups 3 x 20 with push up bars
tri's
suicide dips 3 sets
french press 3x10
one arm tri press 3x10
cable push downs 3x10
I also do the 3x 20 leg lifts and 10-15 mins of cardio on this day, and I do planks
planks to the middle 3 mins and planks to each side 1 1/2 minutes.
day 3 legs and back
legs
leg extensions 3x10
leg curls 3x10
hamstring curls 3x10
sleds 3x10
calf lifts 3x15
calf extensions 3x15
I am yet to create a back portion to this day as the legs routine itslef is newly implemented I"m going to the gym now to do this legs routine and plan on making a back portion while I'm there. I also plan on possibly adding squats to this work out.
I take creatine, protein, pronaboline, fish oils, and a multivitamen. I know alot fo you will probably down on my using a testosterone booster, but It helps, and i like the results. Any help is greatly appreciated.
bi's
dumbell curls 3x8
ez bar curls 3x8
hammer curls 3x8
machine curls 3x8
(somedays i throw in concentration curls but not often)
shoulders
overhead machine 3x8
shoulder press 3x8
standing side raises and lateral raises 3x10-12
dumbell shrugs 3x12-15
abs
leg lifts 3x20 ( 1 knee lift to the chest and one lift with legs straight out)
side bends with dumbells 3x 10-12
ab chair 3x 20
15 minutes of cardio
day 2 chest and tri's
chest
incline press machine 3x10
decline press machine 3x10
seated machine flys 3x10
push ups 3 x 20 with push up bars
tri's
suicide dips 3 sets
french press 3x10
one arm tri press 3x10
cable push downs 3x10
I also do the 3x 20 leg lifts and 10-15 mins of cardio on this day, and I do planks
planks to the middle 3 mins and planks to each side 1 1/2 minutes.
day 3 legs and back
legs
leg extensions 3x10
leg curls 3x10
hamstring curls 3x10
sleds 3x10
calf lifts 3x15
calf extensions 3x15
I am yet to create a back portion to this day as the legs routine itslef is newly implemented I"m going to the gym now to do this legs routine and plan on making a back portion while I'm there. I also plan on possibly adding squats to this work out.
I take creatine, protein, pronaboline, fish oils, and a multivitamen. I know alot fo you will probably down on my using a testosterone booster, but It helps, and i like the results. Any help is greatly appreciated.