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Originally Posted by thug_life BODYPART EXERCISE SETS REPS
DAY 1
Quadriceps Leg extensions 5 8-10
Squats 5 6-8
Leg presses 5 6-8
Lunqes 5 6-8
Hamstrinqs Leg curls 5 6-8
Stiff-leg deadlifts 5 6-8
DAY 2
Back Chinups 5 6-8
Barbell rows 5 6-8
Dumbbell rows 5 6-8
Seated cable rows 5 6-8
Pulldowns 5 6-8
DAY 3
Shoulders Military presses 5 6-8
Dumbbell side laterals 5 6-8
Dumbbell front raises 5 6-8
Bent rear laterals 5 6-8
Biceps Barbell curls 5 6-8
Dumbbell curls 5 6-8
Preacher curls 5 6-8
Cable curls 5 6-8
DAY 4
Chest Bench presses 5 6-8
Incline dumbbell presses 5 6-8
Dumbbell flyes 5 6-8
Incline flyes 5 6-8
Triceps Pushdowns 5 6-8
Dumbbell extensions 5 6-8
Dips between benches 5 6-8
French presses 5 6-8
Notes: Calves were trained every day with one exercise done for four or
five sets of 50-100 reps. Abdominals were trained occasionally with
leg raises and trunk twists.
high volume guy. tell my what u guyz think |
i think that u got this from an artical called LEAVING SMALLVILLE were it says that this was his first mass routine
.......anyways this is a more reacent artical from MD magazine and it has his routine but i mean pros always chanege wut they do plus u should do wut works for ya the best but it's cool 2 no wut they do even if its a lie anyways heres the artical:
http://teamflexwheeler.com/flex/image10.html.........
