|
My friend suggested this program, he said he saw the most gains with it.
Workout 1: Chest, Triceps and Shoulders
4X8 Flat Bench press (dumbbell or barbell, vary it each time) first set
is a warm up
3X8 Incline Bench Press (dumbbell or Barbell, vary it each time)
3X8 Dumbbell Flies Dumbbell/barbell shoulder press
3X8 Front and side raises
3x8 Skull crushers
3X8 Tricep pulldowns
3X15 Dips
On the sets of 8, if you can do eight without a spot then you went to
light. The last one or two each time should be difficult enough to need
a spot. Except on dips and Dumbbell flies.
Workout 2: Back and Biceps
Straight bar Rows: 3 sets of 10
Wide-grip Pull-ups: 3 sets to failure
Close grip-Lat pull downs: 3 sets of 8
Preacher curls: 3 sets 8
Incline curls: 3 sets of 8
Hammer curls: 3 sets of 8
Close grip seated rows: 3 sets of 10
Workout 3: legs, Legs are the biggest muscle in the body and the most
important to workout.
Weighted Lunges: (bar on your shoulders) 3 sets 10
Squats: 3 sets 8
Still leg Dead lifts: 3 sets 0f 10
|