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NickFtw 9/20/2012 bb routine outline

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Sep 20th, 2012
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  1. NickFtw 9/20/2012 bb routine outline
  2.  
  3. Monday: Legs+Abs
  4. Squat 4x8-12
  5. Leg Press 5x15 (Can be replaced by squat lockouts on occasion if you want to work on strength)
  6. Ab wheel 3 sets
  7. Leg extensions 3x15
  8. Leg curls 3x15
  9.  
  10. Tuesday: Chest+Tris
  11. Flat barbell bench 3x6-8
  12. Incline dumbbell bench 3x8-12
  13. Flyes 3x12-15
  14. Lateral raises 3x15
  15. Weighted Dips 3x12-20
  16. Tricep Pushdown 5x12-15
  17.  
  18. Wednesday: Back, Bis, +Abs
  19. Deadlift 1x6, 1x8, 1x12
  20. Weighted chins 3x8-12
  21. Bb/db Rows 3x10-15
  22. Curls 3x12
  23. Hammer curls 3x12
  24. Ab wheel 3 sets
  25.  
  26. Thursday: Shoulders+Tris
  27. Standing Barbell OHP – 5-7x8-12
  28. Lateral raises 3x15
  29. Dips 3x12-20
  30. Rear delt machine 3x12-15
  31. Tricep pushdown 5x12-15
  32.  
  33. Friday: Legs+Abs
  34. Squat 4x8-12
  35. Leg Press 5x15 (Can be replaced by squat lockouts on occasion if you want to work on strength)
  36. Ab wheel 3 sets
  37. Leg extensions 3x15
  38. Leg curls 3x15
  39.  
  40.  
  41. Saturday: Back+Bis (Optional: good day for HIIT hillsprints)
  42. Weighted chins 3x8-12
  43. Barbell Shrugs 3x12-15
  44. Bb/db Rows 3x10-12
  45. Reverse grip lat pulldown 3x12-15
  46. Curls 3x12
  47. Hammer curls 3x12
  48. Rear delt machine 3x12-15
  49.  
  50. Sunday: Rest (optional push day)
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