nathanlowe
Registered
chest and biceps
bench press - 12 reps, 8 reps, 5 reps, 4 reps with assistance
2nd, 3rd sets are almost failure
Incline Dumbbell Bench
12 reps, 8 reps, 5 reps, 4 reps with assistance
2nd, 3rd sets are almost failure
Dumbbell Flye
12 reps, 10 reps, 8 reps, 6 reps
3rd and 4th set are the same weight
3 x 12,10,8 on bicep exersises, increase weight each time
Back and Triceps
Deadlifts 3 x 5 at heavy weight
Tbar Rows - 12 reps, 10 reps, 8 reps, 6 reps
Bent Over Row - 12 reps, 10 reps, 8 reps, 6 reps
Dips - 2 x 8 - starting to add weight
Close Grip Bench - 2 x 8 - 1 weight
Also going to do wide grip chins to improve on them
Legs and Shoulders
Squats - 20 reps heavy
Leg press - 15 reps, 12 reps, 10 reps, 8 reps, 6 reps - increase weight each set
SLDL dumbbells - 12 reps, 10 reps, 8 reps, 6 reps - increase weight each set
Seated Shoulder Press - 12 reps, 10 reps, 8 reps, 6 reps
Millitary Press - 12 reps, 10 reps, 8 reps, 6 reps
All of the weights increase as the sets go on, unless stated
What do you think ?
bench press - 12 reps, 8 reps, 5 reps, 4 reps with assistance
2nd, 3rd sets are almost failure
Incline Dumbbell Bench
12 reps, 8 reps, 5 reps, 4 reps with assistance
2nd, 3rd sets are almost failure
Dumbbell Flye
12 reps, 10 reps, 8 reps, 6 reps
3rd and 4th set are the same weight
3 x 12,10,8 on bicep exersises, increase weight each time
Back and Triceps
Deadlifts 3 x 5 at heavy weight
Tbar Rows - 12 reps, 10 reps, 8 reps, 6 reps
Bent Over Row - 12 reps, 10 reps, 8 reps, 6 reps
Dips - 2 x 8 - starting to add weight
Close Grip Bench - 2 x 8 - 1 weight
Also going to do wide grip chins to improve on them
Legs and Shoulders
Squats - 20 reps heavy
Leg press - 15 reps, 12 reps, 10 reps, 8 reps, 6 reps - increase weight each set
SLDL dumbbells - 12 reps, 10 reps, 8 reps, 6 reps - increase weight each set
Seated Shoulder Press - 12 reps, 10 reps, 8 reps, 6 reps
Millitary Press - 12 reps, 10 reps, 8 reps, 6 reps
All of the weights increase as the sets go on, unless stated
What do you think ?
