Wednesday, December 10, 2008
How To Execute Each Exercise
Chest:
http://www.muscleandfitness.com/training/exercises/?section=4
Back:
http://www.muscleandfitness.com/training/exercises/?section=2
Shoulders:
http://www.muscleandfitness.com/training/exercises/?section=6
http://www.muscleandfitness.com/training/exercises/?section=4
Back:
http://www.muscleandfitness.com/training/exercises/?section=2
Shoulders:
http://www.muscleandfitness.com/training/exercises/?section=6
Arms:
http://www.muscleandfitness.com/training/exercises/?section=3
http://www.muscleandfitness.com/training/exercises/?section=7
Legs:
http://www.muscleandfitness.com/training/exercises/?section=5
Abs:
http://www.muscleandfitness.com/training/exercises/?section=1
Tuesday, December 9, 2008
Weekly Routine For Week of December 8-14
Monday: Chest
Warm up appropriatly
Incline Barbell Bench Press: 3 X 12,10,8
Flat Barbell Bench Press: 3 X 12,10,8
Flat Dumbell Press: 3 X 12,10,8
Weighted Dips: 4 X 12,10,8,8
Cable Crossovers: 3 X 12
Tuesday: Back
Warm up appropriatly
Pulldowns to the Front: 4 X 10,8,6,4-dropset
One Arm Dumbell Rows: 4 X 10,8,6,4-dropset
T-Bar Rows: 4 X 10,8,6,4-dropset
Cable Rows: 4 X 10,8,6,4-dropset
Pullups: 4 X Failure
Wednesday: Rest
Thursday: Shoulders and Traps
Warm up appropriatly
Seated Dumbell Press: 4 X 12,10,8,8
Lateral Raises: 4 X 12,10,8,8
Upright Rows: 4 X 12,10,8,8
Bent-over Lateral Raises: 3 X 12
Dumbell Shrugs: 4 X 12
Friday: Legs
Warm up appropriatly
Squats: 4 X 15,12,12,10
Leg Press: 3 X 15
Leg Ext.: 4 X 12
Romainian Deadlifts: 3 X 12,10,8
Lying Leg Curls: 4 X 12,10,8,8
Standing Calve Raises: 4 X 15
Saturday: Rest
Sunday: Rest
Warm up appropriatly
Incline Barbell Bench Press: 3 X 12,10,8
Flat Barbell Bench Press: 3 X 12,10,8
Flat Dumbell Press: 3 X 12,10,8
Weighted Dips: 4 X 12,10,8,8
Cable Crossovers: 3 X 12
Tuesday: Back
Warm up appropriatly
Pulldowns to the Front: 4 X 10,8,6,4-dropset
One Arm Dumbell Rows: 4 X 10,8,6,4-dropset
T-Bar Rows: 4 X 10,8,6,4-dropset
Cable Rows: 4 X 10,8,6,4-dropset
Pullups: 4 X Failure
Wednesday: Rest
Thursday: Shoulders and Traps
Warm up appropriatly
Seated Dumbell Press: 4 X 12,10,8,8
Lateral Raises: 4 X 12,10,8,8
Upright Rows: 4 X 12,10,8,8
Bent-over Lateral Raises: 3 X 12
Dumbell Shrugs: 4 X 12
Friday: Legs
Warm up appropriatly
Squats: 4 X 15,12,12,10
Leg Press: 3 X 15
Leg Ext.: 4 X 12
Romainian Deadlifts: 3 X 12,10,8
Lying Leg Curls: 4 X 12,10,8,8
Standing Calve Raises: 4 X 15
Saturday: Rest
Sunday: Rest
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