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SHAREMy Weekly Workout Schedule!
Suprisingly.....I never posted this. Dont know why, but here it is.
Monday: Chest, Arm and Abs
Bench Press: 4 sets 15 12 8 8 reps. Incline dumbbell press: 3 Sets 12 8 8 reps.
Pec-Deck Flye 2 Sets 12 12 reps
Preacher Curls: 6 Sets 6 Reps.
Lying Flat Bench Tricep Extensions ( EZ Bar ) 6 Sets 6 Reps.
Crunch: 2 Sets 20 20
Decline twisting crunch: 2 Sets 15 15
Tuesday: Legs, Calves, Back and Abs
Squat: 4 Sets 15 12 10 8 reps
Plie` Squat: 3 Sets 12 10 10 reps
Leg Extension: 3 Sets 15 12 10 reps
Deadlifts: 3 Sets 12 10 10 reps
Standing Calf raise: 3 Sets 15 15 15
Bent over row: 4 Sets 12 10 8 8
Seated Cable Row: 2 sets 8 8
Crunch: 2 Sets 15 15
Hanging Oblique knee raise: 2 Sets 15 15
Wednesday: Shoulders, Traps and Arms
Over head dumbbell press: 3 Sets 15 10 8 reps
Dumbbell lateral raise: 2 sets 10 10 reps
Bent over lateral raise: 2 sets 10 10 reps
Dumbbell Shrug: 3 sets 12 10 8 reps
Lying Flat Bench Dumbbell Curls: 3 sets 6 reps ( super set to )
Alternating Seated Dumbbell Curls 3 Sets 8 reps
Thursday: Legs, Back and Calves
Leg Extension: 3 sets 12 10 10 reps
Lunges: 3 sets 12 10 10 reps
Plie` Squat: 3 sets 12 10 10 reps
Dumbbell Row: 3 sets 12 10 10 reps
Cable Row: 2 sets 10 10 reps
Standing Calf Raise: 3 sets 15 15 15 reps
Donkey Calf Raises: 3 sets 15 15 15 reps
Friday: Chest, Shoulders, Arms and Abs
Incline Dumbbell Press: 3 sets 15 10 8 reps
Bench Press: 3 sets 10 10 10 reps
Pec-Dec Flye: 2 sets 15 15 reps
Overhead Press: 3 sets 15 10 8 reps
Lateral Raise: 2 sets 10 10 reps
Reverse Pec-Dec Flye: 2 sets 10 10 reps
Hammer Curls: 10 sets 4 reps
Lying Tricep Extensions: 10 sets 4 reps
Hanging Knee Raise: 3 Sets 15 15 15
Cable Crunch: 3 Sets 15 15 15
Forgive me if I misspelled anything. It is hard to type with swest in you eyes. lol.
Excellent - I will also be printing this out and filing in my 'workout routines to try someday' pile. Thanks for sharing, Tooby Dick Ass Bag! ;)
Have to love brutal workouts!! I worked 8 hours.... slept 3 worked 12..... then got home lastnight and worked out 1 hour....oh the joy of it all!!....lol
I'm Home Grown!
Damn, thanks for posting this. Your look is what I am going for after I cut and bulk, so I am printing this off. Friend request coming, too.
AWESOME workout!! O.k. you do this all in your home??!! God it must be nice not to have to wait for people to get done with equipment!! lol
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