- Jun 9, 2006
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Legs&Shoulders
*Squats: 4 sets/ 15,12,10,6-8
*Leg Press: 3 sets/ 6-8
*Leg Ext: 3 Sets/ 6-8
*Leg Curls: 3 Sets/ 6-8
*Calf Raises: 3 sets / 15-20
*Incline Bench Press: 3 sets/ 6-8
*Incline Butterflies: 3 sets/ 6-8
*Dumb Military Press: 4 sets / 15, 12, 10, 6-8
*Dumb Lateral Raises: 3 sets/ 6-8
*Rear Delt Extensions: 3 sets/ 6-8
*Smith Machine Superset w/Dumb Shrugs: 4 sets/ 15-20 on Smith.....3 sets 12-15 on Dumb
Chest&Triceps
*Dumb Bench Press: 4 Sets/ 15, 12, 10, 6-8 (alternating weeks btween barbell & Dumb)
*Dips: 3 sets/ 6-8
*Dumb Butterflies: 3 sets/ 6-8
*Dumb Pull Overs: 3 sets/ 6-8
*Dumb Tricep Extension: 4 sets/ 12, 10, 8, 6
*Skull Crushers: 3 sets/ 6-8
*Rope Extensions: 3 sets/ 6-8
Back& Biceps
*Wide Grip Pull Ups: 4 sets/ 12,10,8,6
*Lat Pulls: 3 sets/ 12, 10, 6-8
*DeadLifts: 4 Sets/ 6-8
*Dumb Rows: 3 sets/ 6-8
*Close Grip Pull Downs: 3 sets/ 6-8
*Seated Dumb Curls: 4 sets/ 6-8
*Preacher Curls (hammer strength) 3 sets/ 6-8
*Reverse Barbell Curls: 3 sets/ 6-8
*Forearm Curls Front/Revers: 3 sets/ 10-12
*2 Ab Exercises @ End (varies): 4 sets/15-20
All advice welcome. Wondering...what rep range is recommended for Calves, Traps, and forearms to get great size?! All other advice on sets, reps, over training, cardio..etc is welcome.
thanx
*Squats: 4 sets/ 15,12,10,6-8
*Leg Press: 3 sets/ 6-8
*Leg Ext: 3 Sets/ 6-8
*Leg Curls: 3 Sets/ 6-8
*Calf Raises: 3 sets / 15-20
*Incline Bench Press: 3 sets/ 6-8
*Incline Butterflies: 3 sets/ 6-8
*Dumb Military Press: 4 sets / 15, 12, 10, 6-8
*Dumb Lateral Raises: 3 sets/ 6-8
*Rear Delt Extensions: 3 sets/ 6-8
*Smith Machine Superset w/Dumb Shrugs: 4 sets/ 15-20 on Smith.....3 sets 12-15 on Dumb
Chest&Triceps
*Dumb Bench Press: 4 Sets/ 15, 12, 10, 6-8 (alternating weeks btween barbell & Dumb)
*Dips: 3 sets/ 6-8
*Dumb Butterflies: 3 sets/ 6-8
*Dumb Pull Overs: 3 sets/ 6-8
*Dumb Tricep Extension: 4 sets/ 12, 10, 8, 6
*Skull Crushers: 3 sets/ 6-8
*Rope Extensions: 3 sets/ 6-8
Back& Biceps
*Wide Grip Pull Ups: 4 sets/ 12,10,8,6
*Lat Pulls: 3 sets/ 12, 10, 6-8
*DeadLifts: 4 Sets/ 6-8
*Dumb Rows: 3 sets/ 6-8
*Close Grip Pull Downs: 3 sets/ 6-8
*Seated Dumb Curls: 4 sets/ 6-8
*Preacher Curls (hammer strength) 3 sets/ 6-8
*Reverse Barbell Curls: 3 sets/ 6-8
*Forearm Curls Front/Revers: 3 sets/ 10-12
*2 Ab Exercises @ End (varies): 4 sets/15-20
All advice welcome. Wondering...what rep range is recommended for Calves, Traps, and forearms to get great size?! All other advice on sets, reps, over training, cardio..etc is welcome.
thanx
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