alright so hear is how i train. i thinkit is pretty intense but you guys let me know what you think about it, and critiques are welcome.
monday: chest
incline
warm up- 95lbs incline 10-12 reps sometimes more if necessary
1st set - 135 10-12
2nd set -185 10-12
3rd set- 225 8-10
4th set- 225 8-10
flat bench
1st set is 135 also is a warm up
2nd set- 135 again 10-12
3rd set- 185 10-12
4th set- 225 8-10
decline- 135 machine warmup
also done as first set
2nd set 185 10-12
3rd set 225 10-12
4th set 225 10-12
chest flys:
30 lbs 1st and 2nd set
45 lbs 3 set each one 10- 12
tuesday: back
lat pulldown
warmup 100lbs
1st set 120 10-12
2nd set 150 10-12
3rd set 180 10-12
4th set 200 10-12
somtime i do a fifth but that is only if i dont have a spot so on the first i will do five and then on the next five again
lat pull
i don't know a name for this machine but it is almost another form of lat pulls
and i do the same amount of weight as i do on the lat pulls though. so that is the second part of the workout
lat rows
1st set 100lbs 10-12 reps
2nd set 120lbs 10-12 reps
3rd set 130 lbs 10-12 reps
4th is the same as the 3rd
hyper exstensions
just do four set using my body weight as resistance
wensday off
thursday
shoulders:
side laterals: free weights
1st set 15 lbs 10-12
2ndset 20 lbs 10-12
3rd set 35 lbs 10-12 reps
4th same weight same reps
shoulder press: free weights
1st set 20 lbs 10-12 reps
2nd set 35 lbs 10-12 reps
3rd set 45or 50lbs 10-12 reps, depends on how i feel at the time.
4th set 60 lbs 10-12 reps
rear deltoids:
1st set 15 lbs each arm 10-12 reps
2nd and 3rd set 20 lbs each arm 10-12
4th set 25lbs 10-12 reps
shoulder shrugs machine
1st set 90lbs 10-12
2nd set 180 lbs 10-12 reps
switch to free weight
3rd set 80 lbs 10-12
4th set 100 lbs 10-12
arms
biceps
warm up 15 lb dumbbells each arm 10-12
barbell curls
1st set 45 lbs 10-12
2nd set 55 lbs 10-12
3rd set 65 lbs 10-12
4th set same just 8-10 reps though
ezcurl bar
1st set 30lbs 10-12
2nd set 40lbs 10-12
3rd set 50lbs 10 -12
4th the same as 3rd just 8-10
sitting dumbbell curls
1st set 20 lbs 10-12
2nd set 25 lbs 10-12
3r and fourth set 30-35lbs 10-12
concentration curls
1st set 20lbs 10-12
2nd set same
3rd and fourth set is 30 lbs 10-12
triceps
rope pulls
1st 80lbs 10-12
2nd 120 lbs 10-12
3rd 140 lbs 10-12
4th 160 lbs 10-12
tricep angled bar pull down but do it with you hands up side down
1st set 60
2nd set 80 lbs 10-12
3rd set 100lbs 10-12
4th set 120 lb 10-12
dumbbell kickbacks
1st set 15 lb 10-12
sec set 20 10-12
3rd set 25 10-12
4th set 30 10-12
lying tricep exstensions
1st and sec set 50lbs 10-12
3 set and 4th set 90lbs 10-12
ok i will do legs later but that is what i do for working out tell me what you think.
i am 230lbs at 29 percent body fat tryin to lower that though i take fish oil or just started i should say. and then i eat about 345 grams of protein a day and 200 carbs only cause i am tryin to cut body fat though. i also drink nothing but water about 2 gals a day. other than that there is not much but if you have question just ask. as i said i iwill do legs later but ia m to tired ffrom typing now.
anyway i am new here so let me know what you think. ttyl.
peace | 
