Week 5 - 27 Nov
MON……………….Arms
#1 DB hammer curls (5 sets; 3 warm up sets and then 2 working sets) 50X10/55X10/45X8/40X12
#2 Seated DB tricep press (same as above) NONE
#3 BB (or ez bar) curls (2 sets) 105X10/115X10
#4 skull crushers (2 sets) 105X10/105X10/105X8
#5 alt DB curls (2 sets) 50X10/55X10
#6 reverse grip cable press downs (2 sets) 65X12/70X12/75X8
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)
