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~my~workout~
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Thread: ~my~workout~
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12-22-2005, 09:14 PM #1*******Labs ELITE MEMBER
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~my~workout~
Day 1:back,shoulders,abs
Bent over rowing two arm
1x12
1x10
1x8
1x6-8
Bent over rowing one arm
1x12 25lbs
1x10 25lbs
1x8 35lbs
1x6-8 35lbs
Shrugs one arm
1x12 35lbs
1x10 35lbs
1x8 50lbs
1x8 50lbs
Press behind neck
1x12 75lbs
1x10 75lbs
1x8 95lbs
1x6-8 95lbs
weighted situps
1x20 25lbs
1x10 35lbs
1x10 35lbs
1x10 35lbs
Day two:off
Day three:quads,hamstrings,calves
Leg extensions
1x15 50lbs
1x12 50lbs
1x12 50lbs
Squats
1x12 100lbs
1x10 100lbs
1x8 110lbs
1x6-8 110lbs
1x12 100lbs
Calf raises
1x20 100lbs
1x20 100lbs
1x20 100lbs
Day four:off
Day five:chest,biceps,triceps,abs
Bench press
1x12 95lbs
1x10 95lbs
1x8 105lbs
1x6 105lbs
Incline press
1x12 75lbs
1x10 75lbs
1x8 95lbs
1x6 95lbs
Decline flies
1x12 25lbs
1x12 25lbs
1x12 25lbs
weighted dips
1x12 45lbs
1x12 45lbs
1x12 45lbs
Ez curls two arm
1x12 45lbs
1x10 45lbs
1x8 55lbs
1x6 55lbs
Skullcrushers
1x8 60lbs
1x8 60lbs
1x8 60lbs Days 6 &7 off
5'6 155lbs
bench 275x3
squat 375x2
deadlift 385x3
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12-22-2005, 09:17 PM #2Registered User
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12-22-2005, 09:18 PM #3Registered User
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12-22-2005, 09:20 PM #4Registered User
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12-22-2005, 09:21 PM #5Registered User
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i would do chest shouders and tris together, back and biceps together and legs on the other day. So one day is dedicated to pushing, one to pulling and one to legs.
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12-22-2005, 09:24 PM #6Registered User
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Originally Posted by pengers84
exactly
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12-22-2005, 10:23 PM #7Fueled by Testosterone MODERATOR
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Get a vertical pulling movement in there like pulldowns or pullups on day 1. Do more leg work, and do something more for your hamstrings (Deadlifts).
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12-22-2005, 11:47 PM #8The world is mine
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too much chest not enough legs.
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12-23-2005, 08:22 AM #9Registered User
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Why do you do leg extensions before squats? And you say on leg day you are working your hamstrings, but you aren't targeting them directly... try adding some SLDLs.
I agree with pengers84, I don't like chest/tris/bis all on one day.
And you are not hitting your lateral or rear delts on shoulder day. Throw in some lateral raises and some bent lateral raises.
And instead of "two arm" and "one arm" you can say barbell and dumbell.
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12-23-2005, 08:49 AM #10Magical Apelikemenace ELITE MEMBER
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IMO... Originally Posted by KEFE
1. take the arm stuff and make a day six
2. add ham curls if you can, or stiff leg DL's to leg day
and add lunges everyother week (not heavy, do them last for variety)
3. add chinups on back day like CP said
4. add some upright rows on shoulder day
5. and I would do chest flys @ a 1/2 INCL
to work more of the chest area
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