JonnyFaulkner
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- Jan 18, 2006
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Hey everyone i've been lookin through this forum and have found
a lota information maybe even too much to take in and
was wondering if you could take a look at my trainin schedule.
Day 1
CHEST
dumbell bench press (12,10 and 8 reps increasing weight)
incline dumbell press (12,10 and 8 reps increasing weight)
flat dumbell fly (3 sets 12)
SHOULDERS
Shoulder press
dumbell lateral raises
dumbell raise in front of me
Day 2
BICEPS
Barbell bicep curl (12,10,8 increasin)
Concentration curl (12,10,8 increasin)
Hammercurls (12,10,8 increasin)
TRICEPS
Skull Crushers (3 sets 12)
Tricep dips
standind dumbell tricep extension (3*12)
Day 3
LEGS
Squat (12,10,8 increasin)
Barbell lunge (3*12)
Barbell Calve Raises (3*12)
Ab Exercises
Day 4
CHEST
Barbell bench press (12,10,8 increasin)
Dumbell flat (12,10,8 increasin)
Dumbell Incline (12,10,8 increasing)
Dumbell flat bench flyes (3*12)
SHOULDERS
Military Press (12,10,8 increasing)
barbell upward row (12,10,8 increasing)
standing up barbell behind the head and up not sure of the name
but think its a press (12,10,8 increasing)
Day 5
BICEPS
Barbell bicep curl (12,10,8 increasin)
Concentration curl (12,10,8 increasin)
Reverse barbell curls (12,10,8 increasin)
TRICEPS
Skull Crushers (3 sets 12)
Tricep dips
standind dumbell tricep extension (3*12)
For cardio i just try and jog on the spot for ten mins and doa few situps
and pressups as i have a thin figure and am tryin nt to lose any muscle
mass that i put on. I have a bodyfat of 15.9% but am only 65kg and 5'7
The main purpose for my weights is to put on mass but be toned
and defined at the same time.
What do you guys think of me workout routine and what would you
recommend, your comments will be very much appreciated.
a lota information maybe even too much to take in and
was wondering if you could take a look at my trainin schedule.
Day 1
CHEST
dumbell bench press (12,10 and 8 reps increasing weight)
incline dumbell press (12,10 and 8 reps increasing weight)
flat dumbell fly (3 sets 12)
SHOULDERS
Shoulder press
dumbell lateral raises
dumbell raise in front of me
Day 2
BICEPS
Barbell bicep curl (12,10,8 increasin)
Concentration curl (12,10,8 increasin)
Hammercurls (12,10,8 increasin)
TRICEPS
Skull Crushers (3 sets 12)
Tricep dips
standind dumbell tricep extension (3*12)
Day 3
LEGS
Squat (12,10,8 increasin)
Barbell lunge (3*12)
Barbell Calve Raises (3*12)
Ab Exercises
Day 4
CHEST
Barbell bench press (12,10,8 increasin)
Dumbell flat (12,10,8 increasin)
Dumbell Incline (12,10,8 increasing)
Dumbell flat bench flyes (3*12)
SHOULDERS
Military Press (12,10,8 increasing)
barbell upward row (12,10,8 increasing)
standing up barbell behind the head and up not sure of the name
but think its a press (12,10,8 increasing)
Day 5
BICEPS
Barbell bicep curl (12,10,8 increasin)
Concentration curl (12,10,8 increasin)
Reverse barbell curls (12,10,8 increasin)
TRICEPS
Skull Crushers (3 sets 12)
Tricep dips
standind dumbell tricep extension (3*12)
For cardio i just try and jog on the spot for ten mins and doa few situps
and pressups as i have a thin figure and am tryin nt to lose any muscle
mass that i put on. I have a bodyfat of 15.9% but am only 65kg and 5'7
The main purpose for my weights is to put on mass but be toned
and defined at the same time.
What do you guys think of me workout routine and what would you
recommend, your comments will be very much appreciated.
