Thanks Evolution 2006 your info really helped....your awesome!!!!
My workout is a 5 day workout split body part one day cardio
Monday: chest and shoulders
Tuesday: back
Wednesday: legs
Thursday: arms
Friday cardio and abs
Everything is done to 3 sets of ten reps; each rep is slow and concentrated (about 3 seconds down 2 seconds up)
Chest: flat dumbbell press, incline bench, decline bench, cable crossovers (upper middle lower) and if my chest is not tired I do dips
Shoulders: shoulder press, front raises, side raises, bent over raises, shrugs, and upright barbell row
Back: superset pull-ups (wide grip and close grip) one arm row, pull downs, seated row (close grip, wide grip), dumbbell dead lifts, hyper back extensions
Legs: leg extensions, squat machine, hack squat, leg press, lying leg curl, seated leg curl, calf raises
Arms: standing barbell curl, alternating cable curl, alternating hammer curl, tricep pull downs, lying tricep extension, tricep kickback, wrist curls (palm down, palm up), and reverse barbell curl
Abs 50 crunches, 50 leg lifts, 50 dumbbell bends (50 each side)
Cardio is done on Fridays and is for 1 hour split on two different machines that I burn about 300 calories on each machine
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