Week 4 Nov 20
Mon……………….Arms
#1 DB hammer curls 50×10/55×10/60×6
#2 Seated DB tricep press 65×10/70×8
#3 BB (or ez bar) curls 85×10/95×8
#4 skull crushers 85×10/85×8/90×6
#5 alt DB curls 45×10/45×8
#6 reverse grip cable press downs (2 sets) did cable push downs 65×12/70×12/75×10Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â
                                                                     #7 added preacher curls (3 sets) 85×12/95×8/100×5
I think i hurt something……. going to take the week off. !SON OF A BITCH!
Tues………………Legs/Abs (this is the only day that you will do 4-6 reps on the whole routine)
#1 DL (6+ sets with 3 working sets. Depends on how many warm up sets you need here,
but 3 will do until you get into the heavier weights then you will need more)
#2 BB hack squats (3 sets)
#3 Leg press (2 sets)
#4 Leg press calves (2 to 3 sets)
#5 one leg calf raise (2 sets)
#6 some sort of weighted ab exercise (3 sets of 8-10 reps)
NOTE: Now if you plan on doing squats instead of BB hack squats, do one of
two things: 1) alternate heavy squats and the deads each week [I.O.W. Heavy
squats one week then light DL then the other week light squats then heavy
DL] or 2) go light on the squats before the heavy DL each week.
Thurs…………..Chest/Delts
#1 BB bench (5 sets; 3 warm up and 2 working sets)
#2 Incline BB (or DB) bench (2 sets)
#3 Decline BB bench (2 sets)
#4 seated DB Military press (2 sets)
#5 side lateral raises (2 sets)
#6 bent over side lateral raises (2 sets)
Fri………………..Back/Traps
#1 pullups (3 sets used for warm ups only)
#2 cable pull down (3 sets)
#3 BB rows (3 sets)
#4 cable rows (2 sets)
#5 BB shrugs (4 sets)
