U
udbodybuilder
Member
- May 19, 2011
- 29
- 1
Monday-Arms
dumbbell curls 3x6
close grip bench press 3x6
incline db curls 2x10
skull crushers 2x10
preacher curls 2x10
palms up wrist curls 2x50
hammer curls 3x10
cable tri extension 3x10
concentration curls 3x10
Tuesday-Chest
Flat bench one set of each: 12,10,8,6
Incline db press 4x8
Superset:
Flys 3x10
Bent arm pull over 3x10
Wednesday-shoulders
Machine Shoulder press 3x6
one arm laterals 3x10
front plate raise 3x10
Thursday-Back/abs
Cable Row 3x8
One arm DB row 3x10
DB shrug 3x12
Wide Grip pull down 3x8
Upright barbell row 3x8
Hyper extension 3x8
Ball crunch 3x15 (30 seconds rest between sets)
dumbbell Side bend 3x10 (30 seconds rest between sets)
Crunches 3x15 (45 seconds rest between sets)
dumbbell curls 3x6
close grip bench press 3x6
incline db curls 2x10
skull crushers 2x10
preacher curls 2x10
palms up wrist curls 2x50
hammer curls 3x10
cable tri extension 3x10
concentration curls 3x10
Tuesday-Chest
Flat bench one set of each: 12,10,8,6
Incline db press 4x8
Superset:
Flys 3x10
Bent arm pull over 3x10
Wednesday-shoulders
Machine Shoulder press 3x6
one arm laterals 3x10
front plate raise 3x10
Thursday-Back/abs
Cable Row 3x8
One arm DB row 3x10
DB shrug 3x12
Wide Grip pull down 3x8
Upright barbell row 3x8
Hyper extension 3x8
Ball crunch 3x15 (30 seconds rest between sets)
dumbbell Side bend 3x10 (30 seconds rest between sets)
Crunches 3x15 (45 seconds rest between sets)