Workouts


Day One -Tricep & Bicep – 3 sets 8 reps

Pushdowns – DROP SETS (start heavy…work up the stack)

Skullcrushers – dumbbells – SUPERSET W/ CLOSEGRIP BENCH

Tricep press machine – DROPSETS (start heavy…work up the stack)

Barbell curl – 4 SECOND COUNT UP & DOWN. (hold in for 2 seconds)

Alternating dumbbell curl – DROPSETS

Standing one arm cable curl – 21s

Day Two – Legs – 4 sets 6 reps – Heavy

Squats

Deadlifts

Leg Presses

Leg extensions

Standing Leg Curls

Standing Calf Raises

Day Three – Chest & Shoulders – 3 sets 25 reps

Bench Press – 25 reps

Incline bench – dumbbells – 25 reps

Pec dec machine 4 SECOND COUNT IN & OUT.  – 10 reps

Dips – 15 reps

Overhead press – DROP SETS (start heavy…work up the stack) – 6 reps

Side Laterals – 25 reps

Shrugs – 25 reps

Upright rows – 25 reps

Day Four – Back – 3 sets 10 reps

Lat pulldowns – DROPSETS

Rear Delts – SUPERSET W/ Low Lat Rows

Bentover Rows

Chins

Abdominals – twice a week – 4 sets 25 reps

Hanging Leg raises

Ab bench

Knee ups

Rotary Torso