caladin
New member
Monday & Thursday
UPPPER BACK
Bent Over Row 4x8
Pullups 4x8
Low Cable Rows 4x8
Shrugs 4x6
LOWER BACK
Deadlifts ?X?
BICEPS
Standing BarBell Curls 4x8
Hammer Curls 4x8
+++++++++++++++++
Wednesday and Saturday
SHOULDERS
Dumbell Presses 4x8
ROTOR CUFF
Cuban Rotation
The Super Set
A1) Side-Lying Dumbbell External Rotation
A2) Side-Lying Dumbbell Rear Delt Raise
QUADS
Squats 4x8-12
HAMSTRINGS
Lying Leg Curls 4x8
GLUTES
Lunges 2x
a. 6-8 Dynamic
b. 4 Static
+++++++++++++++++++
Tuesday and Friday
CHEST
Supine Dumbell Bench Press 4x8
Incline Dumbell Bench Press or Dumbell flys 4x8
Weighted Dips 4x8
TRICEPS
Incline bench overhead pressdowns 4x8
+++++++++++++++++++
FOREARMS
?
ABS
?
++++++++++++++++++++++
Back and Biceps (Abs and Forearms) Day One and Day Four
Chest and Triceps (Abs and Forearms) Day Two and Day Five
Shoulder and Legs (Abs and Forearms) Day Three and Day Six "No legs on Day Six"
Cardio on Days 1,4,6 (30-45 minutes of Jogging or Cardio machine)
UPPPER BACK
Bent Over Row 4x8
Pullups 4x8
Low Cable Rows 4x8
Shrugs 4x6
LOWER BACK
Deadlifts ?X?
BICEPS
Standing BarBell Curls 4x8
Hammer Curls 4x8
+++++++++++++++++
Wednesday and Saturday
SHOULDERS
Dumbell Presses 4x8
ROTOR CUFF
Cuban Rotation
The Super Set
A1) Side-Lying Dumbbell External Rotation
A2) Side-Lying Dumbbell Rear Delt Raise
QUADS
Squats 4x8-12
HAMSTRINGS
Lying Leg Curls 4x8
GLUTES
Lunges 2x
a. 6-8 Dynamic
b. 4 Static
+++++++++++++++++++
Tuesday and Friday
CHEST
Supine Dumbell Bench Press 4x8
Incline Dumbell Bench Press or Dumbell flys 4x8
Weighted Dips 4x8
TRICEPS
Incline bench overhead pressdowns 4x8
+++++++++++++++++++
FOREARMS
?
ABS
?
++++++++++++++++++++++
Back and Biceps (Abs and Forearms) Day One and Day Four
Chest and Triceps (Abs and Forearms) Day Two and Day Five
Shoulder and Legs (Abs and Forearms) Day Three and Day Six "No legs on Day Six"
Cardio on Days 1,4,6 (30-45 minutes of Jogging or Cardio machine)