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June 7, 2008Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!
My 6 day on 1 day off routine - Thanks to abdominator for giving me his program.
| Saturday | Legs - (LIGHT) Leg Press: 185-315 lbs, 3 sets, 15 reps. Hack Squat: 50-90 lbs, 3 sets, 10 reps. Standing Calf Raise: Holding a 45 lb. dumbbell, 3 sets (each foot), 20-30 reps. Abdominal Crunches: 3 sets, 100 reps. |
| Monday | Arms: Biceps Alternating Bicep Curl (Dumbbell): 45-55 lbs, 4 sets, 10-12 reps. Standing Barbell Curl: 80-90 lbs, 4 sets, 8-10 reps. Preacher Curls: 70-90 lbs. 3 sets, 8-10 reps. Triceps Abdominal Crunches: 15 minutes, ~300 reps. |
| Tuesday | Back: Pull Ups: 4 sets, 8-12 reps. Cable Lat. Pulldown (front): 140-160 lbs, 4 sets, 8-12 reps. Cable Lat. Pulldown (rear): 150-170 lbs, 4 sets, 6-10 reps. T-Bar Row: 75-105 lbs, 3 sets, 8-12 reps. Cable Row: 140-160 lbs, 3 sets, 8-12 reps. Hyper-extensions: 3 sets, rep to failure |
| Wednesday | Legs - (HEAVY) Squats: 185-205 lbs, 4 sets, 6-8 reps. Hack Squats (Slow & Deep): 135 lbs., 4 sets, 6 reps. Leg Extension: 120-150 lbs, 3 sets, 8-10 reps. Leg Curl: 100-120 lbs, 3 sets, 8-10 reps. Seated Calf Raise: 65-90 lbs, 3 sets, 15-25 reps. Abdominal Crunches: 15 minutes, ~300 reps. |
| Thursday | Chest: Incline Bench: 185-225 lbs, 4 sets, 8-12 reps. Decline Bench: 185-245 lbs, 4 sets, 8-12 reps. I then do one of the following
Cable Crossovers: 60-75 lbs, 4 sets, 8-12 reps. |
| Friday | Shoulders: Dumbell Overhead Press: 50-70 lbs, 4 sets, 8-12 reps. Front Deltoid Raise (Dumbbell): 25 lbs, 3 sets, 10-12 reps. Lateral Deltoid Raise (Dumbbell): 25 lbs, 3 sets, 10-12 reps. Reverse Pec Deck (Rear Deltoid): 90-110 lbs, 3 sets, 8-12 reps. Shrugs: 70-90 lbs, 4 sets, 15-30 reps. Abdominal Crunches: 15 minutes, ~300 reps. |
| Sunday | My Day Off! Woo-HOO! |
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