F
fqqs
New Member
- Aug 15, 2012
- 5
- 0
Monday – Back & Biceps
Deadlift 3 x 4-6
Pull Downs to the Front 3 x 4-6
Seated Cable Row 3 x 4-6
Barbell Bent Row 2 x 4-6
Straight Bar Curls 3 x 4-6
Dumbell Hammer Curls 2 x 4-6
Tuesday – Chest & Triceps
Barbell Incline Bench Press 3 x 4-6
Flat Dumbbell Bench Press 3 x 4-6
Dips 2 x 4-6
Lying Triceps Extensions 3 x 4-6
Cable Press Downs 2 x 4-6
Thursday – Legs & Abs
Squat 3 x 4-6
Leg Press 3 x 4-6
Leg Curl 3 x 6
Cable Crunches 3 x 8-10
Hanging Leg Raises 2 x 8-10
Friday – Shoulders & Calves
Dumbbell Shoulder Press 3 x 4-6
Military Press 2 x 4-6
Dumbbell Side Laterals 2 x 6-8
Dumbbell Bent Over Laterals 2 x 6-8
Standing Calf Raise 3 x 6-8
Seated Calf Raise 2 x 6-8
DOes this look good?
Hope to gain some size
Deadlift 3 x 4-6
Pull Downs to the Front 3 x 4-6
Seated Cable Row 3 x 4-6
Barbell Bent Row 2 x 4-6
Straight Bar Curls 3 x 4-6
Dumbell Hammer Curls 2 x 4-6
Tuesday – Chest & Triceps
Barbell Incline Bench Press 3 x 4-6
Flat Dumbbell Bench Press 3 x 4-6
Dips 2 x 4-6
Lying Triceps Extensions 3 x 4-6
Cable Press Downs 2 x 4-6
Thursday – Legs & Abs
Squat 3 x 4-6
Leg Press 3 x 4-6
Leg Curl 3 x 6
Cable Crunches 3 x 8-10
Hanging Leg Raises 2 x 8-10
Friday – Shoulders & Calves
Dumbbell Shoulder Press 3 x 4-6
Military Press 2 x 4-6
Dumbbell Side Laterals 2 x 6-8
Dumbbell Bent Over Laterals 2 x 6-8
Standing Calf Raise 3 x 6-8
Seated Calf Raise 2 x 6-8
DOes this look good?
Hope to gain some size
Last edited: