- Nov 28, 2005
- 16
- 0
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sorry, didnt realize you wanted that much detail. Well I will save us both time. I dont really have a set idea of what i do when, well not order, but I can tell you the lifts I do on each day...
Chest:
flat bench 3 sets
incline 3 sets
decline 3 sets
flat bench with dumb 3 sets
cable flys 2 sets
dumb flys 2 sets
incline mach. 2 sets
Arms:
bench bar curls 3 sets
EZ bar curls 2 sets inner grips, 2 sets outter grips
Skull crusher 3 sets
incline curls 3 sets
tri extentions 3 sets
pulldowns 3 sets
mach curls 2 sets
mach. push down 2 sets
Legs:
extentions 3 sets
curles 3 sets
squat 5 sets
sled 3 sets
dead lift 3 sets
Shoulders:
mil press 3 sets
mil press dumb 3 sets
lateral raises 4 sets
rotator cup machine 3 sets
vertical row 3 sets
Back:
lawn mower pulls 3 sets
row machine 3 sets
lat pull 3 sets
sitting row 3 sets
this is mostly what i do... minus a few things. Im not that hardcore
Chest:
flat bench 3 sets
incline 3 sets
decline 3 sets
flat bench with dumb 3 sets
cable flys 2 sets
dumb flys 2 sets
incline mach. 2 sets
Arms:
bench bar curls 3 sets
EZ bar curls 2 sets inner grips, 2 sets outter grips
Skull crusher 3 sets
incline curls 3 sets
tri extentions 3 sets
pulldowns 3 sets
mach curls 2 sets
mach. push down 2 sets
Legs:
extentions 3 sets
curles 3 sets
squat 5 sets
sled 3 sets
dead lift 3 sets
Shoulders:
mil press 3 sets
mil press dumb 3 sets
lateral raises 4 sets
rotator cup machine 3 sets
vertical row 3 sets
Back:
lawn mower pulls 3 sets
row machine 3 sets
lat pull 3 sets
sitting row 3 sets
this is mostly what i do... minus a few things. Im not that hardcore