Day 1 Chest and Tri's
Bench press- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
peck deck- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
tricep pull down- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
overhead dumbell tricep extension- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
cross cable flys- 1 warmup set of 15 reps and then 3 sets of 10 reps increasing weight each set
incline bench- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
dips- 3 sets of 12 reps
Day 2- Biceps,abs,calves
standing Dumbell Curl- 1 warmup set of 15 reps and then 3 sets of 8 reps increasing weight each set
standing Hammer Curl- 1 warmup set of 15 reps and then 3 sets of 3 reps increasing weight each set
standing dumbbell calve raises- 1 warmup set of 15 reps and then 3 sets of 12 reps increasing weight each set
ab crunch machine- 1 warmup set of 25 reps and then 3 sets of 15 reps increasing weight each set
donkey calf machine?- 1 warmup set of 20 reps and then 3 sets of 12 reps increasing weight each set
standard sit ups- 4 sets of 30 reps
preacher curl- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
seated db curl- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
Day 3- rest
Day 4- Shoulders/back
Shrugs- 1 warmup set of 15 reps and then 3 sets of 8 reps increasing weight each set
dumbbell raises to front-1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
dumbbell raises to side-1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
cable rows- 1 warmup set of 15 reps and then 3 sets of 10 reps increasing weight each set
bent over dumbbell rows-1 warmup set of 15 reps and then 3 sets of 8 reps increasing weight each set
shoulder raise machine- 1 warmup set of 15 reps and then 3 sets of 8 reps increasing weight each set
lat pull downs- 1 warmup set of 15 reps and then 3 sets of 8 reps increasing weight each set
lower back machine?-1 warmup set of 15 reps and then 3 sets of 10 reps increasing weight each set
day 5 - legs/forearms
leg curl machine- 1 warmup set of 15 reps and then 3 sets of 10 reps increasing weight each set
leg raise machine- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
forarm dumbbell extension- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
forearm db flexion- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
lunges w db- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
squats- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
Day6- rest
Day7- heavy cardio/soccer game
... then i start all over and as previously stated i get in about 15 min of light cardio before i workout. The reason i do a warmup set for each exercise is so that i can really get a feel for exactly how to use my muscles for that exercise before i increase weight. and btw i am currently all natural, only one cycle and its been like 3 years, no supplements but whey protein and a pretty clean diet for the most part. These workouts generally take 1.5 hrs. I like feeling exhausted when i leave like i have nothing left and for me it seems to work fairly well.... any advice would be greatly appreciated!
Bench press- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
peck deck- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
tricep pull down- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
overhead dumbell tricep extension- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
cross cable flys- 1 warmup set of 15 reps and then 3 sets of 10 reps increasing weight each set
incline bench- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
dips- 3 sets of 12 reps
Day 2- Biceps,abs,calves
standing Dumbell Curl- 1 warmup set of 15 reps and then 3 sets of 8 reps increasing weight each set
standing Hammer Curl- 1 warmup set of 15 reps and then 3 sets of 3 reps increasing weight each set
standing dumbbell calve raises- 1 warmup set of 15 reps and then 3 sets of 12 reps increasing weight each set
ab crunch machine- 1 warmup set of 25 reps and then 3 sets of 15 reps increasing weight each set
donkey calf machine?- 1 warmup set of 20 reps and then 3 sets of 12 reps increasing weight each set
standard sit ups- 4 sets of 30 reps
preacher curl- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
seated db curl- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
Day 3- rest
Day 4- Shoulders/back
Shrugs- 1 warmup set of 15 reps and then 3 sets of 8 reps increasing weight each set
dumbbell raises to front-1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
dumbbell raises to side-1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
cable rows- 1 warmup set of 15 reps and then 3 sets of 10 reps increasing weight each set
bent over dumbbell rows-1 warmup set of 15 reps and then 3 sets of 8 reps increasing weight each set
shoulder raise machine- 1 warmup set of 15 reps and then 3 sets of 8 reps increasing weight each set
lat pull downs- 1 warmup set of 15 reps and then 3 sets of 8 reps increasing weight each set
lower back machine?-1 warmup set of 15 reps and then 3 sets of 10 reps increasing weight each set
day 5 - legs/forearms
leg curl machine- 1 warmup set of 15 reps and then 3 sets of 10 reps increasing weight each set
leg raise machine- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
forarm dumbbell extension- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
forearm db flexion- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
lunges w db- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
squats- 1 warmup set of 15 reps and then 3 sets of 6 reps increasing weight each set
Day6- rest
Day7- heavy cardio/soccer game
... then i start all over and as previously stated i get in about 15 min of light cardio before i workout. The reason i do a warmup set for each exercise is so that i can really get a feel for exactly how to use my muscles for that exercise before i increase weight. and btw i am currently all natural, only one cycle and its been like 3 years, no supplements but whey protein and a pretty clean diet for the most part. These workouts generally take 1.5 hrs. I like feeling exhausted when i leave like i have nothing left and for me it seems to work fairly well.... any advice would be greatly appreciated!
