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#11
07-28-2002, 07:04 PM
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Re: Nasty\'s Nasty Journal = Critics Welcomed
another update
Monday: Pecs- Bench 155-160lbs 3x10 incline and flat Flies 20lbs (each dumbell) incline and flat 3x10 Tri's Raised Bench Dips (feet on something high)30-50 reps Skull Crushers 50lbs 3x10 Back Reverse flies 30lbs 3x10 dead lifts Bent over rows Dumbell Rows Lats side dumbell raises Tuesday: abs track Wednesday: Bi's- Preacher Curls 20-30lbs 3-4x10 Hammer Curls 30lbs 3x10 Barbell Curls 65lbs 3x10 Forearms: Wrist Curls 30lbs 3x10 Dead Hold thingy 50-60lbs 60-70 seconds Shoulders(traps): Adam "Old School" Shrugs 50lbs 3x10 Barbell Shrugs 120-130 3x10 Dumbell Shrugs 3x10 Thursday: abs track Friday: Pecs- Bench 155-160lbs 3x10 incline and 3x10 flat Flies 20lbs (each dumbell) incline and flat 3x10 Tri's Raised Bench Dips 30-50 reps Skull Crushers 50lbs 3x10 Back Reverse flies 30lbs 3x10+ Deadlifts Bent over rows Dumbell Rows Lats side dumbell raises Weekends: 300-500 pushups Jumping Jacks |
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