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Old 07-25-2012, 01:51 PM
DannyB DannyB is offline
DannyB should change his/her status!
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Join Date: Jul 2012
Posts: 11
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My goal with this program is muscle building, symmetry and minimal fat gain ( which can be achieved with a correct diet).
Greatkeen thank you for your suggestions, but I really love writing my own workouts and sometimes I write workouts for my friends too. I think that it's a great satisfaction when you or your friends achieve outstanding results through your workouts. However, I always try to learn from people smarter than me in order to achieve these results and that's the reason I wrote the post in this community.

Finally here are the phase 1 workouts:

DAY 1
A1)SQUAT 3X8-10
A2)LEG CURL 3X8-10 90 SEC REST
B1)INCLINE DB PRESS 3X8-10
B2)PULL-UPS 3X8-10 60 SEC REST
C)MILITARY PRESS 3X8-10 60 SEC REST
D1)BARBELL BICEPTS CURL 3X8-10
D2)DIPS 3X8-10 60 SEC REST

DAY 2
A1)DEADLIFT 3X6-8
A2)LEG EXTENSIONS 3X8-10 90 SEC REST
B1)BARBELL ROW 3X8-10
B2)WIDE DIPS 3X8-10 60 SEC REST
C)DB SHOULDER PRESS(PALMS IN) 3X8-10 60 SEC REST
D1)DB HUMMER CURLS 3X8-10
D2)TRICEPTS PUSHDOWN 3X8-10 60 SEC REST

DAY3
A1)BENCH PRESS 3X8-10
A2)CABLE ROW 3X8-10 60 SEC REST
B1)ARNOOLD PRESS 3X8-10
B2)SPLIT SQUAT 3X8-10 60 SEC REST
C1)INCLINE DB CURLS 3X8-10
C2)SKULL CRASHER 3X8-10 60 SEC REST
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