Zak2013

Day 1
Chest: Set # Week 1 Reps Week 2 Reps
Machine Press/Fly 3 Sets 8-10 6-8
Incline DB Press(w/unward turn) 3 Sets 8-10 6-8
Incline DB Fly 2 Sets 10-12 8-10
Flat DB Fly 2 Sets 10-12 8-10
Hammer DB Press 3 Sets 8-10 6-8
Seated Cable Fly 2-3 Sets 10-12 10-12
DB Pull-overs 3 Sets 8-12 8-12
Day 2
Legs: Set # Week 1 Reps Week 2 Reps
Warm up(walking Lunges) 2 Sets
1 Leg Squats 3 Sets 10-12 8-10
Machine Leg Curls 4 Sets 10-12 8-10
Leg Press(wide) 3 Sets 8-10 6-8
Leg Extension 3 Sets 10-12 8-10
Stiff Leg Deadlifts 3 Sets 8-10 6-8
Low Back Lifts(wide legs) 3 Sets 12+ 12+
Day 3
Back: Set # Week 1 Reps Week 2 Reps
Pull-ups(close grip) 3 Sets 8-10 8-10
Lat Pull-down(wide grip) 3 Sets 8-10 6-8
T-Bar Rows 3 Sets 8-10 6-8
Low Back Extensions 3 Sets 8-10 10-12
Seated Rows(wide grip) 3 Sets 8-10 6-8
DB Rows 3 Sets 8-10 6-8
Low Back Leg Lifts(close legs) 3 Sets 8-10 10-12
Day 4
Shoulders: Set # Week 1 Reps Week 2 Reps
Push Press 2-3 Sets 10-12 10-12
Shoulder Press/turn 3 Sets 8-10 6-8
Shrug Machine 3 Sets 8-10 6-8
45' Degree Raises 3 Sets 8-10 6-8
Latural Raises(isolaten) 3 Sets 8-10 6-8
Rear Delt Cable(pull-dows) 3 Sets 8-10 6-8
Frontal Plate Raises 3 Sets 8-10 6-8
Day 5
Arms: Set # Week 1 Reps Week 2 Reps
Standing DB Curls 3 Sets 10-12 8-10
Tripcep Push Down 3 Sets 10-12 8-10
Cable Bicep Curl 3 Sets 10-12 8-10
DB Kick Backs 3 Sets 10-12 8-10
Hammer Curls 3 Sets 10-12 8-10
DB Pullovers 3 Sets 10-12 10-12
Wrist Curls 3 Sets 8-10 8-10
Reverse Wrist Curls 3 Sets 8-10 8-10
Day 6 and 7 Off



So Whatcha You Think????????????????????????????

Zak2013

?

kvyd

Didnt some dumbass post this same workout a week or so ago

Kevin


"If you eat alot and workout hard and consistantly you will make good gains"

RoeCyris

I think its amazing that grammer can be that off. "watcha you"? LORD HAVE MERCY. I also think one "?" would have been enough.

On top of all of that I think that you should consider more than 2 days rest with that kind of work-out. Just IMO.

KataMaStEr

Same person with different name Deadly13

Prince

it's way too many exercises, trim that thing down and focus more basic, compound movements.

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