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worldgymfreak — Tue, 02 Oct 2007 22:00:14 +0000

If you get ALL sets of your reps on an exercise, then increase the weight roughly 5%. Warm-up sets are necessary on most exercises
and should not be included as a working set

Training Split         Cardio twice per week for 15-20 minutes
Day 1- Back & Traps
Day 2- Delts & Tris
Day 3- Off
Day 4- Legs
Day 5- Chest & Bis
Day 6- Off
Day 7- Repeat

Back & Traps                 sets / reps
Deadlifts                 �
�        2-3 x 6-8
Bent-Over BB Rows         2-3 x 6-8
Wide-Grip Pull downs         2-3 x 6-8
Hammer Low Row Machine 2 x 6-8
Hammer Machine Shrugs    2-3 x 6-8
Standing Calve Machine      3 x 8-10

Legs                       sets/reps
                                                                                                                                            Squats                          2-3 x 6-8
High Stance Leg Press    2-3 x  6-8
Lying Leg Curls               2     x 6-8
Barbell Lunges                2     x 8-10

Seated Calve Machine    3     x  10-12
Abs                    �
�          6     x 15-20

Delts & Tris

Arnold DB Press                   �
�       2-3 x 6-8
1-Arm Cable Lateral Raises            2-3 x 8-10
Bent-Over DB Lateral Raises          2-3 x 8-10
Hammer Dip Machine                    2-3 x 6-8
Rack Lock Outs
        2 x 6-8
1-Arm Reverse Cable Pushdowns   2 x 6-8

Chest & Bis
Incline Bench press                     2-3 x 6-8
Decline DB Press                       2-3 x 6-8
Cable Crossovers
        2-3 x 8-10
Across Chest Hammer DB Curls   2-3 x 6-8
EZ Bar Reverse Curls                   2 x 6-8
Barbell Curls
      2 x 6-8

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