lancer75
02-17-2002, 08:12 PM
October 1st 2001 beginner:
Height 6'
Weight 175lbs
February 18 2002:
Height 6'
Weight 185
Workouts: Order of exercises are changed but days of exersises remain the same.
Monday-Biceps&Back
Barbell curls 4X10
Alternate db curls 3X10
Concentration curls 3X10
Hammer curls 3X10
Front pulldowns 3Xfailure
Behind pulldowns 3Xfailure
Seated cable rows 4Xfailure
Tuesday- Chest&Triceps
Incline barbell press 3X10
Flat barbell press 3Xfailure
Decline barbell press 3Xfailure
Incline db flyes 3X12-15
Skull Crusher 4X8
Press downs 5X10
Wednsday-Legs
Extentions 3X10
Leg press 5Xfailure
Lying Leg curl 4X8
Seated calve raise 5X15
Standing calve raise 6X15
Thursday-Shoulders
Military press 3Xfailure
Behind neck press 3Xfailure
Seated bent db raise 4Xfailure
Side db ext 3Xfailure
Front db ext 3Xfailure
Fri, Sat,Sun Rest!!!!!!!!!!
Height 6'
Weight 175lbs
February 18 2002:
Height 6'
Weight 185
Workouts: Order of exercises are changed but days of exersises remain the same.
Monday-Biceps&Back
Barbell curls 4X10
Alternate db curls 3X10
Concentration curls 3X10
Hammer curls 3X10
Front pulldowns 3Xfailure
Behind pulldowns 3Xfailure
Seated cable rows 4Xfailure
Tuesday- Chest&Triceps
Incline barbell press 3X10
Flat barbell press 3Xfailure
Decline barbell press 3Xfailure
Incline db flyes 3X12-15
Skull Crusher 4X8
Press downs 5X10
Wednsday-Legs
Extentions 3X10
Leg press 5Xfailure
Lying Leg curl 4X8
Seated calve raise 5X15
Standing calve raise 6X15
Thursday-Shoulders
Military press 3Xfailure
Behind neck press 3Xfailure
Seated bent db raise 4Xfailure
Side db ext 3Xfailure
Front db ext 3Xfailure
Fri, Sat,Sun Rest!!!!!!!!!!