Franzlu's BodyBlog http://blog.bodybuilding.com/Franzlu My Awesome Bodybuilding.com BodyBlog Sat, 07 Jun 2008 08:48:09 +0000 http://wordpress.org/?v=0.32 en my daily routine this coming june http://blog.bodybuilding.com/Franzlu/2008/06/07/my-daily-routine-this-coming-june/ http://blog.bodybuilding.com/Franzlu/2008/06/07/my-daily-routine-this-coming-june/#comments Sat, 07 Jun 2008 14:48:09 +0000 Franzlu Training http://blog.bodybuilding.com/Franzlu/2008/06/07/my-daily-routine-this-coming-june/ http://blog.bodybuilding.com/Franzlu/2008/06/07/my-daily-routine-this-coming-june/feed/ Welcome! http://blog.bodybuilding.com/Franzlu/2008/06/07/welcome/ http://blog.bodybuilding.com/Franzlu/2008/06/07/welcome/#comments Sat, 07 Jun 2008 14:10:24 +0000 Franzlu Training Welcome 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
Tricep Pushdown (Cable): 60-70 lbs, 4 sets, 8-12 reps.
French Curl (”Nosebreakers”): 90 lbs, 4 sets, 8-10 reps.
Tricep Kickbacks: 20 lbs, 3 sets, 20 reps.

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

  1. Flat Bench (barbell): 185-245 lbs, 3 sets, 6-12 reps.
  2. Flat Bench (dumbbell): 65 - 95 lbs, 4 sets, 6-12 reps. - New to routine
  3. Flat Bench (Strip set): 145-125-105-85-65-45, Rep. until failure

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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