mel143
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- May 25, 2015
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Hi Im mel I'm new to this board, I'm 27 years old. I've been on many other boards too I hope to learn something here as well. I've been training for 3 years. I' started off with weight loss than worked my way up to bodybuilding. I'm pretty hard core with my training. I train 5 days . I've run cycles and currently running 25mg turanabol ed + 100mg npp.ew for 10 weeks. So this is how I train. thanks
Day 1 = Back
-upper back: reverse barbell rows
-single arm rowing
-seated cable rowing
-bent over bbl rows
-deadlift
-cross over
-close grip pull down
-pull down behind neck
-pull ups
-dips
Day 2 = Chest
-plain bench barbell press
-incline bench dumbbell press
-incline bench barbell press
-decline bench barbell press
-incline bench dumbbell flies
-plain bench dumbbell flies
-flies
-decline press dumbell press
-butterfly
-cable crossover
Day 3 = shoulders
-single hand dumbbell front raise
-single hand lateral raise
-Smith machine shoulder raise
-incline lateral raise
-dumbbell front raise
-alternate deltoid raise
-dumbbell shoulder press
-barbell shoulder press
-incline shoulder press
-Smith machine back shrugs
Day 4 = same as day 2
Day 5 = legs
-Smith machine squats
-dumbbell lunges
-leg extension
-leg raise
-leg curls
-seated calves
-hammer strentgh leg Press
-squats
Day 1 = Back
-upper back: reverse barbell rows
-single arm rowing
-seated cable rowing
-bent over bbl rows
-deadlift
-cross over
-close grip pull down
-pull down behind neck
-pull ups
-dips
Day 2 = Chest
-plain bench barbell press
-incline bench dumbbell press
-incline bench barbell press
-decline bench barbell press
-incline bench dumbbell flies
-plain bench dumbbell flies
-flies
-decline press dumbell press
-butterfly
-cable crossover
Day 3 = shoulders
-single hand dumbbell front raise
-single hand lateral raise
-Smith machine shoulder raise
-incline lateral raise
-dumbbell front raise
-alternate deltoid raise
-dumbbell shoulder press
-barbell shoulder press
-incline shoulder press
-Smith machine back shrugs
Day 4 = same as day 2
Day 5 = legs
-Smith machine squats
-dumbbell lunges
-leg extension
-leg raise
-leg curls
-seated calves
-hammer strentgh leg Press
-squats
