Been doing this for about 6 weeks, great great results; especially in the shoulders and back. I am about to change up the exercises for next week. Got the routine from 'The Modern Science Of Bodybuilding'.
4 Sets for all exercises except abs and calves which are 5. Increasing the weight each set.
#1 MON CHEST
Bench Press
Incline Press
Pullovers
BACK
Chin-Ups
Bent-Over Rows
Deadlifts
ABDOMINALS
Crunches
20 MINS OF CARDIO
#2 TUE SHOULDERS
Barbell Clean and Press
Dumbbell Lateral Raises
Heavy Upright Rows
Push Presses
UPPER ARMS
Standing Barbell Curls
Seated Dumbbell Curls
Close-Grip Press
Standing Triceps Extensions with Barbell
FOREARMS
Wrist Curls
Reverse Wrist Curls
ABDOMINALS
Reverse Crunches
#3 WED THIGHS
Squats
Lunges
Leg Curls
CALVES
Standing Calf Raises
LOWER BACK
Straight-Leg Deadlifts
Good Mornings
20 MINS CARDIO
Let me know what ya think....
4 Sets for all exercises except abs and calves which are 5. Increasing the weight each set.
#1 MON CHEST
Bench Press
Incline Press
Pullovers
BACK
Chin-Ups
Bent-Over Rows
Deadlifts
ABDOMINALS
Crunches
20 MINS OF CARDIO
#2 TUE SHOULDERS
Barbell Clean and Press
Dumbbell Lateral Raises
Heavy Upright Rows
Push Presses
UPPER ARMS
Standing Barbell Curls
Seated Dumbbell Curls
Close-Grip Press
Standing Triceps Extensions with Barbell
FOREARMS
Wrist Curls
Reverse Wrist Curls
ABDOMINALS
Reverse Crunches
#3 WED THIGHS
Squats
Lunges
Leg Curls
CALVES
Standing Calf Raises
LOWER BACK
Straight-Leg Deadlifts
Good Mornings
20 MINS CARDIO
Let me know what ya think....