Quote:
Originally Posted by Malley  Urg......that REALLY doesnt mean train them. Trust me. |
Nevermind man, I misunderstood. I kinda went after the workout Big Guns made for me a while back.
Monday
Pull downs wide grip.
2 sets of 20
Under hand grip Pull downs Mid Width
2 sets of 12
Wide grip Low Rows Light
2 sets of 12
Narrow grip Low Rows
2 sets of 14
Rows on a “chest supported” machine
2 sets of 12
V bar pull downs S.S. w/ straight arm pull downs
2 sets 10 reps SS 14 reps
Traps
Rear BB shrugs
2 sets of 14
DB shrugs
2 sets of 12
Shrugs on the standing calf machine
2 sets of 15
Wed
Chest
Pec Deck
3 light sets of 15
Incline BB press
3 sets of 12
Flat bench DB
2 sets of 12
Low incline flys S.S. w/ BB presses
2 sets 10 flys 10 presses
Incline DB press
2 sets of 10
Shoulders
Lat raises DB
2 sets of 20
Cable Lat raises
2 sets of 12
Front BB raise
2 sets of 12
Seated Lat raise S.S. BB shoulder press(smith machine
2 sets 10 reps / 10 reps
Friday
Triceps
1- SuperSet Straight bar push down close to body 20 reps
Straight bar push down away from body 20 reps (Arms at a 45* angle pressing down but not breaking the 45* angle)
2 sets of these
2- SuperSet Skull crushers 8 reps
Presses w/ same weight 12 reps
2 sets of these
3- 1 sets of CGB for 15 reps
4- single arm behind head DB extension
2 sets of 12
5- Reverse grip push downs /\ Bar
2 sets of 12
6- 2 sets of dips as many as you can do.
Biceps
1- Standing DB curl. 10reps Right arm then 10 left arm then 10 right arm 10 then left arm
2 sets of these
2- Preacher curl EZ bar for 2 sets of 12
3- SuperSet Seated DB curl (both at same time) for 8 reps and Seated BB curl for 10.
2nd set Seated BB first for 8 then seated DB for 10
4- BB curl 2 sets of 10
5- 2 sets of hammer curls 10 reps
6- 1 sets of cable curls 15 reps
You see? And it will be kinda hard keeping all those exercises in just 2 days
Linear Mode
