Kevin0411
02-22-2002, 01:22 PM
Till I found this site at the gym I was going to I just did there preset work out but this is what Im doing now and all comments are welcome
Chest BackShoulders and Traps
<ul type="square">Bentover Barbell Rows 115lbs 10/10/8
Lat Machine Pulldowns 110lbs 10/10/8
Lat Machine Rows 110lbs 10/10/8
Barbell Incline Press 140lbs 10/10/8 or DB 50lbs 10/10/8
Babell Flat bench 175lbs 10/10/8 or DB 50lbs 10/10/8
Decline BB press 140 lbs 10/10/8 DB 50lbs 10/10/8
Upright Rows 75lbs 10/10/8
Front DB raises 30lbs 10/10/8
DB shrugs 60lbs 12/12/10
Rotary Chest Machine 100lbs 12/12/10
Rotary Shoulder Machine 85lbs 12/12/10
Rotary Lat Machine 130lbs 12/12/10
Lower Back Machine 130lbs 15/15/15[/list]
Biceps Triceps and Forearms
<ul type="square">Preacher Curls 70lbs 12/12/10
Seated DB curls 30lbs 12/12/10
2 hand cable curls 50lbs 12/12/10
Reverse Curls 40lbs 12/12/10
Barbel Wrist Curls 50lbs 12/12/10
Reverse DB curls 25lbs 12/12/10
Reverse BB wrist Curls 50lbs 10/10/10
Tricep Extension 90lbs 15/15/15
DB kickbacks 30lbs 15/15/12
Tricep Press Cable 70lbs 10/10/8
Lying Crossface Ext 35lbs 12/12/10
[/list]
Quads Hams and Calves
<ul type="square">Squats 210lbs 12/12/10
Front Squats 210lbs 10/10/8
Squat Sprints 15 sec 3 sets 210lbs
Hack Squats 195lbs 10/10/8
Lunges 45lbs 12/12/10
Stiff Leg Deadlift 195lbs 10/8/6
Leg Ext 80lbs 15/15/12
Leg Curls 110lbs 15/15/12
Seated Calf Raises 160lbs 12/12/12
Leg Press 400lbs 12/10/8
Leg Press Calf raise 400 20/20/20[/list]
This is what Ive been doing as well as 2 days of cardio any suggestions or changes I should make please let me know.
graemlins/SMILies.gif
Chest BackShoulders and Traps
<ul type="square">Bentover Barbell Rows 115lbs 10/10/8
Lat Machine Pulldowns 110lbs 10/10/8
Lat Machine Rows 110lbs 10/10/8
Barbell Incline Press 140lbs 10/10/8 or DB 50lbs 10/10/8
Babell Flat bench 175lbs 10/10/8 or DB 50lbs 10/10/8
Decline BB press 140 lbs 10/10/8 DB 50lbs 10/10/8
Upright Rows 75lbs 10/10/8
Front DB raises 30lbs 10/10/8
DB shrugs 60lbs 12/12/10
Rotary Chest Machine 100lbs 12/12/10
Rotary Shoulder Machine 85lbs 12/12/10
Rotary Lat Machine 130lbs 12/12/10
Lower Back Machine 130lbs 15/15/15[/list]
Biceps Triceps and Forearms
<ul type="square">Preacher Curls 70lbs 12/12/10
Seated DB curls 30lbs 12/12/10
2 hand cable curls 50lbs 12/12/10
Reverse Curls 40lbs 12/12/10
Barbel Wrist Curls 50lbs 12/12/10
Reverse DB curls 25lbs 12/12/10
Reverse BB wrist Curls 50lbs 10/10/10
Tricep Extension 90lbs 15/15/15
DB kickbacks 30lbs 15/15/12
Tricep Press Cable 70lbs 10/10/8
Lying Crossface Ext 35lbs 12/12/10
[/list]
Quads Hams and Calves
<ul type="square">Squats 210lbs 12/12/10
Front Squats 210lbs 10/10/8
Squat Sprints 15 sec 3 sets 210lbs
Hack Squats 195lbs 10/10/8
Lunges 45lbs 12/12/10
Stiff Leg Deadlift 195lbs 10/8/6
Leg Ext 80lbs 15/15/12
Leg Curls 110lbs 15/15/12
Seated Calf Raises 160lbs 12/12/12
Leg Press 400lbs 12/10/8
Leg Press Calf raise 400 20/20/20[/list]
This is what Ive been doing as well as 2 days of cardio any suggestions or changes I should make please let me know.
graemlins/SMILies.gif